Comparing Nutrients in 1 pound Phyllo dough VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Phyllo dough	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	46.8% 1356kcal	58% 1683kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	248% 322g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	NA	38g per day for Men 19-50 years
Protein	57.5% 32.2g	84.2% 47g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	163% 1.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	100% 399μg	164% 658μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	5% 50mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	86% 0.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	182% 14.6mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	146% 3.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.6% 340mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	310% 171μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	274% 4110mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	4% 148g	1.43% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Phyllo dough vs Popovers, dry mix, enriched:

• Phyllo dough has 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.2 times more Vitamin B3 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Phyllo dough.
• Both Phyllo dough as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Phyllo dough vs Popovers, dry mix, enriched:

• Popovers, dry mix, enriched contain 2.9 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Popovers, dry mix, enriched have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Phyllo dough has 1.4 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Omega 3 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain 1.3 times more Carbohydrate and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Popovers, dry mix, enriched have similar amounts of Energy and Omega 6 per 1 lb.
• Both Phyllo dough as well as Popovers, dry mix, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.