Comparing Nutrients in 500 calories Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Phyllo dough

Weight per 500 calories

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked: 98g
• Phyllo dough: 167g

Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 1.7 times more energy per 100g than Phyllo dough. It has very high energy density when compared to other foods. Phyllo dough having high energy density.

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched, baked or Phyllo dough?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Phyllo dough	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.13g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	19.2% 3.27g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	67.7% 88g	130g per day for Men 19-50 years
Sugars	5.74% 4.16g	0.42% 0.3g	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	8.55% 3.25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	24.6% 0.3mg	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	3.86% 0.05mg	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	16.7% 67μg	36.8% 147μg	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	3.54% 0.53mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.68μg	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Phyllo dough	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	18.8% 0.17mg	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	34.4% 2.76mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	4% 16.7mg	5.97% 25mg	420mg per day for Men 19-50 years
Manganese	NA	34.6% 0.8mg	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	11.5% 80.7mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	3.64% 124mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	30.6% 460mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	4.56% 0.5mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.19% 7.07g	1.47% 54.5g	3700g per day for Men 19-50 years

Pie Crust, Standard-type, Frozen, Ready-to-bake, Enriched, Baked VS Phyllo Dough Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, standard-type, frozen, ready-to-bake, enriched, baked or Phyllo dough?

Lets compare vitamin content per 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Phyllo dough:

• 500 kcal of Phyllo dough contain 3.1 times more Vitamin B1, 3.7 times more Vitamin B2, 2 times more Vitamin B3 and 2.2 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin B5
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Phyllo dough 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 Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Phyllo dough:

• 500 kcal of Phyllo dough contain 1.8 times more Copper, 1.9 times more Iron, 1.6 times more Phosphorus, 5.8 times more Selenium and 1.8 times more Sodium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Phyllo dough lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have 2.8 times more Fat, 3.7 times more Saturated Fat and 2.2 times more Omega 6 than Phyllo dough.
• While 500 kcal of Phyllo dough contain 1.6 times more Carbohydrate and 1.9 times more Protein than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Phyllo dough offer comparable quantities of Energy per 500 calories.
• 500 calories of Phyllo dough provide inadequate amounts of Omega 6
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Phyllo dough provide inadequate amounts of Omega 3 and Fiber in 500 calories.