Comparing Nutrients in 500 calories Popovers, dry mix, enriched VS Phyllo dough

Weight per 500 calories

• Popovers, dry mix, enriched: 135g
• Phyllo dough: 167g

Popovers, dry mix, enriched have 1.2 times more energy per 100g than Phyllo dough. It has high energy density when compared to other foods. Phyllo dough having high energy density.

Which food has more nutrients per 500 calories - Popovers, dry mix, enriched or Phyllo dough?

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	4.9% 0.079g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.06g	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	73.6% 96g	67.7% 88g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	25% 14g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	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	48.3% 0.58mg	75.4% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.55mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.35% 0.057mg	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	49% 195μg	36.8% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.5% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.15% 0.13mg	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	NA	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	50% 4mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	8.02% 33.7mg	5.97% 25mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	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	19.3% 135mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	3.64% 124mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	81.4% 1221mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	1.47% 54.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Phyllo dough.
• While Phyllo dough contains 1.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.5 times more Vitamin B3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Manganese, 1.3 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Phyllo dough.
• While Phyllo dough contains 1.3 times more Iron than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Phosphorus per 500 kcal.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Phyllo dough contains 1.7 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Omega 6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.