Comparing Nutrients in 500 calories Phyllo dough VS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

• Phyllo dough: 167g
• Rolls, hamburger or hotdog, mixed-grain: 190g

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, hamburger or hotdog, mixed-grain?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Phyllo dough	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	8.26% 2.64g	32g per day for Men 19-50 years
Omega 3	4.9% 0.079g	7.84% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	12% 2.07g	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	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	16.4% 12g	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	19% 7.22g	38g per day for Men 19-50 years
Protein	21.2% 12g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, hamburger or hotdog, mixed-grain	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	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.86% 0.05mg	13.5% 0.17mg	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	52.8% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.79% 0.019μg	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	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	18.8% 0.17mg	45.6% 0.41mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.97% 25mg	20% 83.7mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	84% 1.93mg	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	33% 232mg	700mg per day for Men 19-50 years
Potassium	3.64% 124mg	8.95% 304mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	54% 808mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.47% 54.5g	1.95% 72.2g	3700g per day for Men 19-50 years

Phyllo Dough VS Rolls, Hamburger Or Hotdog, Mixed-grain Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Phyllo dough or Rolls, hamburger or hotdog, mixed-grain?

Lets compare vitamin content per 500 calories of Phyllo dough vs Rolls, hamburger or hotdog, mixed-grain:

• 500 kcal of Rolls, hamburger or hotdog, mixed-grain contain 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.4 times more Vitamin B9 than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, mixed-grain provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Phyllo dough have insufficient amounts of Vitamin B6
• Both Phyllo dough as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Phyllo dough vs Rolls, hamburger or hotdog, mixed-grain:

• 500 kcal of Rolls, hamburger or hotdog, mixed-grain contain 9.8 times more Calcium, 2.4 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium and 2.4 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, mixed-grain contain similar levels of Sodium per 500 calories.
• 500 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Phyllo dough as well as Rolls, hamburger or hotdog, mixed-grain lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Rolls, hamburger or hotdog, mixed-grain contain 1.4 times more Omega 6, 39.5 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, mixed-grain offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Phyllo dough provide inadequate amounts of Omega 6 and Fiber
• Both Phyllo dough as well as Rolls, hamburger or hotdog, mixed-grain provide inadequate amounts of Omega 3 in 500 calories.