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

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Energy	86% 2499kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	184% 239g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	1.13% 0.82g	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	18% 6.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	59% 33g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	10.5% 0.14mg	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	88.5% 354μg	100% 399μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	51% 0.46mg	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	145% 11.6mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	94% 2.16mg	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	39% 272mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	4% 148g	3700g per day for Men 19-50 years

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

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

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

• Phyllo dough contains 1.3 times more Iron and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puff pastry, frozen, ready-to-bake has 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3, 5.3 times more Omega 6 and 4.1 times more Sugars than Phyllo dough.
• While Phyllo dough contains 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Puff pastry, frozen, ready-to-bake as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.