Comparing Nutrients in 5 ounces Phyllo dough VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Phyllo dough	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 424kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.1g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	312% 53g	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	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 10g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Toasted Sunflower Seeds	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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	NA	55μg per day for Men 19-50 years
Sodium	45.6% 685mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Toasted Sunflower Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Phyllo dough vs Toasted Sunflower Seeds:

• 5 ounces of Phyllo dough have 1.7 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 23.4 times more Vitamin B5, 26.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Phyllo dough.
• Both Phyllo dough and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• Both Phyllo dough as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 5 ounces of Phyllo dough have 161 times more Sodium than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 18.2 times more Copper, 2.1 times more Iron, 8.6 times more Magnesium, 4.4 times more Manganese, 15.4 times more Phosphorus, 6.6 times more Potassium and 10.8 times more Zinc than Phyllo dough.
• 5 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Phyllo dough have 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 9.5 times more Fat, 4 times more Saturated Fat, 1.7 times more Omega 3, 42.7 times more Omega 6, 6.1 times more Fiber and 2.4 times more Protein than Phyllo dough.