Comparing Nutrients in 500 calories Phyllo dough VS Rolls, dinner, whole-wheat

Weight per 500 calories

• Phyllo dough: 167g
• Rolls, dinner, whole-wheat: 188g

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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	22.5% 3.83g	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	74% 96g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	22% 16g	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	37% 14g	38g per day for Men 19-50 years
Protein	21.2% 12g	29.2% 16.4g	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	75.4% 0.9mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.86% 0.05mg	28% 0.37mg	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	14% 56.4μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	3.13% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	18.8% 0.17mg	50% 0.45mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	5.97% 25mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	3.64% 124mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	65.3% 979mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	34.3% 3.78mg	11mg per day for Men 19-50 years
Water	1.47% 54.5g	1.7% 62.2g	3700g per day for Men 19-50 years

Phyllo Dough VS Rolls, Dinner, Whole-wheat Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Phyllo dough vs Rolls, dinner, whole-wheat:

• 500 calories of Phyllo dough have 1.9 times more Vitamin B1, 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 1.8 times more Vitamin B5, 7.3 times more Vitamin B6 and 12.6 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Phyllo dough have insufficient amounts of Vitamin B6 and Vitamin E
• Both Phyllo dough as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Phyllo dough vs Rolls, dinner, whole-wheat:

• 500 kcal of Rolls, dinner, whole-wheat contain 10.8 times more Calcium, 2.7 times more Copper, 6.4 times more Magnesium, 5.4 times more Manganese, 3.4 times more Phosphorus, 4.1 times more Potassium, 2.4 times more Selenium and 4.6 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat contain similar levels of Iron and Sodium per 500 calories.
• 500 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Rolls, dinner, whole-wheat contain 2.9 times more Omega 3, 2.6 times more Omega 6, 52.8 times more Sugars, 4.4 times more Fiber and 1.4 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Phyllo dough provide inadequate amounts of Omega 3, Omega 6 and Fiber