Comparing Nutrients in 5 ounces Phyllo dough VS Rolls, french

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, french	13%	14%	73%

Macro Nutrients

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Energy	14.6% 424kcal	13.5% 393kcal	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	4.26% 1.36g	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	6.63% 1.13g	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	54.7% 71g	130g per day for Men 19-50 years
Sugars	0.35% 0.26g	0.61% 0.44g	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% 4.54g	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, french	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	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	38.6% 6.17mg	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	4.25% 0.055mg	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	40% 160μg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	21.3% 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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	34.5% 0.79mg	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	17% 119mg	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	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	54.2% 814mg	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	1.33% 49.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, french per 5 oz

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

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

• 5 ounces of Phyllo dough have 1.4 times more Vitamin K than Rolls, french.
• While 5 oz of Rolls, french contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.8 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, french provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Phyllo dough have insufficient amounts of Vitamin E
• 5 ounces of Rolls, french have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Rolls, french 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, french:

• 5 oz of Rolls, french contain 8.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, french contain similar levels of Iron, Manganese, Phosphorus, Selenium and Sodium 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 1.4 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Omega 3 than Rolls, french.
• While 5 oz of Rolls, french contain 1.7 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, french offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per five ounces.