Comparing Nutrients in 500 calories Phyllo dough VS Rolls, dinner, rye

Weight per 500 calories

• Phyllo dough: 167g
• Rolls, dinner, rye: 175g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Phyllo dough or Rolls, dinner, rye?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.7% 88g	71.4% 93g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	2.82% 2.05g	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	8.36% 3.18g	22.5% 8.57g	38g per day for Men 19-50 years
Protein	21.2% 12g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.4% 0.9mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.86% 0.05mg	8.34% 0.11mg	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	36.8% 147μg	43.3% 173μg	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	0.89% 0.13mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	18.8% 0.17mg	39% 0.35mg	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	67% 5.37mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	5.97% 25mg	22.5% 94mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	53.4% 1.23mg	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	18% 125mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	3.64% 124mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	88.4% 48.6μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	75.8% 1136mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	1.47% 54.5g	1.42% 52.6g	3700g per day for Men 19-50 years

Phyllo Dough VS Rolls, Dinner, Rye Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Phyllo dough or Rolls, dinner, rye?

Lets compare vitamin content per 500 calories of Phyllo dough vs Rolls, dinner, rye:

• 500 calories of Phyllo dough have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B2 than Rolls, dinner, rye.
• While 500 kcal of Rolls, dinner, rye contain 1.3 times more Vitamin B5 than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• Both Phyllo dough as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Phyllo dough vs Rolls, dinner, rye:

• 500 kcal of Rolls, dinner, rye contain 2.1 times more Copper, 3.8 times more Magnesium, 1.5 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Sodium and 2.1 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium per 500 calories.
• 500 calories of Phyllo dough lack sufficient amounts of Magnesium and Zinc
• Both Phyllo dough as well as Rolls, dinner, rye lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Phyllo dough have 1.7 times more Fat than Rolls, dinner, rye.
• While 500 kcal of Rolls, dinner, rye contain 2.7 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Phyllo dough provide inadequate amounts of Fiber
• Both Phyllo dough as well as Rolls, dinner, rye provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.