Comparing Nutrients in 5 ounces Phyllo dough VS Rolls, dinner, oat bran

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	14.6% 424kcal	11.5% 335kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	2.74% 0.88g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	8.6% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	12.3% 2.1g	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	44% 57g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	13% 9.45g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	18% 10g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, oat bran	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	44% 7.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	12% 0.61mg	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	33.7% 135μg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	21.4% 0.19mg	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	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	46.5% 1.07mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Phyllo dough vs Rolls, dinner, oat bran:

• Phyllo dough has 1.2 times more Vitamin B1 and 2.1 times more Vitamin K than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 6 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Phyllo dough as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Phyllo dough vs Rolls, dinner, oat bran:

• Rolls, dinner, oat bran contain 7.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Phyllo dough has 1.3 times more Energy, 1.3 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.1 times more Omega 3, 1.7 times more Omega 6, 37.1 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Phyllo dough.
• Both Phyllo dough as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.