Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Energy	27% 781kcal	14.6% 424kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	8.77% 8.5g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	6.5% 2.1g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	0.35% 0.26g	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	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	3.27% 0.043mg	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	27.6% 111μg	31% 125μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Phyllo dough	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	16% 0.14mg	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	45.4% 3.63mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	29.3% 0.67mg	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	12% 85mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.25% 46.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake vs Phyllo dough:

• Puff pastry, frozen, ready-to-bake has 6.8 times more Vitamin E and 6.4 times more Vitamin K than Phyllo dough.
• While Phyllo dough contains 1.4 times more Vitamin B1, more Vitamin B5 and 1.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Phyllo dough:

• Phyllo dough contains 1.3 times more Iron and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Puff pastry, frozen, ready-to-bake has 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3, 5.3 times more Omega 6 and 4.1 times more Sugars than Phyllo dough.
• While Phyllo dough contains 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Phyllo dough have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.