Comparing Nutrients in 5 ounces Phyllo dough VS Popovers, dry mix, enriched

Macros Ratio

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

Macro Nutrients

	Phyllo dough	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	14.6% 424kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	6.3% 6.1g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	6.54% 1.1g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Popovers, dry mix, enriched	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	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	4.58% 0.06mg	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	51.4% 206μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	45.7% 1.05mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.45% 16.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Phyllo dough vs Popovers, dry mix, enriched:

• Phyllo dough has 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.2 times more Vitamin B3 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Phyllo dough.
• Both Phyllo dough as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Phyllo dough vs Popovers, dry mix, enriched:

• Popovers, dry mix, enriched contain 2.9 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Popovers, dry mix, enriched have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Phyllo dough has 1.4 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Omega 3 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain 1.3 times more Carbohydrate and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Popovers, dry mix, enriched have similar amounts of Energy and Omega 6 per 5 oz.
• Both Phyllo dough as well as Popovers, dry mix, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.