Comparing Nutrients in 5 ounces Phyllo dough VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

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

Macro Nutrients

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	14.6% 424kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	41% 13g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	27.7% 4.7g	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	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	8.27% 6g	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	7.1% 2.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	18% 10g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	4.9% 0.064mg	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	24% 96μg	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	0.76% 0.11mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	15.3% 0.14mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	NA	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Phyllo dough versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Phyllo dough vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Phyllo dough have 1.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin E and 3.1 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Phyllo dough vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 5 ounces of Phyllo dough have 3.4 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.9 times more Calcium and 1.5 times more Potassium than Phyllo dough.
• Both Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc per five ounces.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.7 times more Energy, 4.8 times more Fat, 6.3 times more Saturated Fat, 2.9 times more Omega 3, 3.8 times more Omega 6, 23.5 times more Sugars and 1.7 times more Fiber than Phyllo dough.
• Both Phyllo dough and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked offer comparable quantities of Carbohydrate and Protein per five ounces.