Comparing Nutrients in 5 ounces Phyllo dough VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14.6% 424kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.4% 74.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	18% 10g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	14% 0.18mg	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	31% 125μg	23.7% 95μg	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	89% 80mg	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	0.76% 0.11mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	6% 0.054mg	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	57% 4.55mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	18% 0.42mg	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	15% 106mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Phyllo dough versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Phyllo dough vs Frozen Chopped Broccoli:

• 5 ounces of Phyllo dough have 10.2 times more Vitamin B1, 3.6 times more Vitamin B2, 8.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 4.3 times more Vitamin B6, more Vitamin C, 15.3 times more Vitamin E and 32.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Phyllo dough as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Phyllo dough vs Frozen Chopped Broccoli:

• 5 ounces of Phyllo dough have 2.7 times more Copper, 4 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 8.3 times more Selenium and 20.1 times more Sodium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 5.1 times more Calcium, 2.9 times more Potassium and 2.8 times more Water than Phyllo dough.
• Both Phyllo dough and Frozen Chopped Broccoli contain similar levels of Magnesium and Zinc per five ounces.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Phyllo dough have 11.5 times more Energy, 20.7 times more Fat, 33.4 times more Saturated Fat, 28.3 times more Omega 6, 11 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2.2 times more Omega 3 and 1.6 times more Fiber than Phyllo dough.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6