Comparing Nutrients in 5 ounces Phyllo dough VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	14.6% 424kcal	14% 405kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	4.97% 4.8g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	5.47% 0.93g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	2.3% 1.66g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	18% 10g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	6.76% 0.088mg	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	35% 140μg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	31.7% 0.28mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	43.3% 1mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	71.6% 39.4μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	1.15% 42.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, rye per 5 oz

Compare the macro and micronutrient content in 5 oz of Phyllo dough versus 5 oz of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Phyllo dough have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Rolls, dinner, rye.
• While 5 oz of Rolls, dinner, rye contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per five ounces.
• 5 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Rolls, dinner, rye 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 Rolls, dinner, rye:

• 5 oz of Rolls, dinner, rye contain 2.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium 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 1.8 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Rolls, dinner, rye.
• While 5 oz of Rolls, dinner, rye contain 2.6 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.