Comparing Nutrients in 1 pound Phyllo dough VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Phyllo dough	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	46.8% 1356kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	23.4% 3.97g	54.4% 9.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	178% 232g	130g per day for Men 19-50 years
Sugars	1.13% 0.82g	53% 38.4g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, whole-wheat	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	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	68% 0.88mg	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	34% 136μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	5% 50mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	120% 1.1mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	453% 10.4mg	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	145% 1016mg	700mg per day for Men 19-50 years
Potassium	9.87% 336mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	146% 2191mg	158% 2363mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	4% 148g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, whole-wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Phyllo dough versus 1 lb of Rolls, dinner, whole-wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Phyllo dough vs Rolls, dinner, whole-wheat:

• 1 pound of Phyllo dough has 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B9 and 1.3 times more Vitamin K than Rolls, dinner, whole-wheat.
• While 1 lb of Rolls, dinner, whole-wheat contains 1.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 11.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Phyllo dough have insufficient amounts of Vitamin E
• 1 pound of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Phyllo dough vs Rolls, dinner, whole-wheat:

• 1 pound of Phyllo dough has 1.3 times more Iron than Rolls, dinner, whole-wheat.
• While 1 lb of Rolls, dinner, whole-wheat contains 9.6 times more Calcium, 2.4 times more Copper, 5.7 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium, 2.1 times more Selenium and 4.1 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat contain similar levels of Sodium per one pound.
• 1 pound of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Phyllo dough has 1.3 times more Fat and 1.8 times more Saturated Fat than Rolls, dinner, whole-wheat.
• While 1 lb of Rolls, dinner, whole-wheat contains 2.6 times more Omega 3, 2.3 times more Omega 6, 47 times more Sugars and 3.9 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per one pound.