Comparing Nutrients in 1 pound Phyllo dough VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	46.8% 1356kcal	86% 2499kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	178% 173g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	137% 43.7g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	124% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	157% 205g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	4.63% 3.36g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Puff pastry, frozen, ready-to-bake	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	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	7.33% 0.095mg	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	88.5% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	57.5% 0.52mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	96% 2.2mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	8.14% 277mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	75.3% 1129mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4% 148g	1.04% 38.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Puff pastry, frozen, ready-to-bake per 1 lb

Compare the macro and micronutrient content in 1 lb of Phyllo dough versus 1 lb of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Phyllo dough has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin B5 and 1.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 6.8 times more Vitamin E and 6.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Phyllo dough have insufficient amounts of Vitamin E
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 1 pound of Phyllo dough has 1.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per one pound.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Phyllo dough has 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 1 lb of Puff pastry, frozen, ready-to-bake contains 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3 and 5.3 times more Omega 6 than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake offer comparable quantities of Carbohydrate and Protein per one pound.