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

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Phyllo dough	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	14.6% 424kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	9.2% 8.93g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	6.63% 2.12g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	8.75% 1.5g	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	50% 65.2g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	3.2% 2.3g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	18% 10g	21.8% 12g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, wheat	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	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	8.3% 0.11mg	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	21.3% 85μg	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	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	23.6% 0.21mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	63% 1.45mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	49.5% 743mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	1.4% 52.4g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Phyllo dough have 1.2 times more Vitamin B1, 1.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Rolls, dinner, wheat.
• While 5 oz of Rolls, dinner, wheat contain 2.5 times more Vitamin B6 and 4.5 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat provide similar amounts of Vitamin B3, Vitamin B5 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, wheat 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, wheat:

• 5 oz of Rolls, dinner, wheat contain 16 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 1.4 times more Selenium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Rolls, dinner, wheat contain 9.1 times more Sugars and 2 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, wheat offer comparable quantities of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.