Comparing Nutrients in 7 ounces Phyllo dough VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Phyllo dough	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	20.5% 593kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.3% 104g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	6.73% 4.9g	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	9.92% 3.77g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	25% 14g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	17% 0.22mg	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	43.7% 175μg	3.97% 16μg	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	4.4% 3.97mg	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	1.06% 0.16mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	22.7% 0.2mg	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	79.6% 6.37mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	39% 0.89mg	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	21.3% 149mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Canned Carrots with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Phyllo dough versus 7 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Phyllo dough vs Canned Carrots with Liquids and Salt:

• 7 ounces of Phyllo dough have 28.5 times more Vitamin B1, 12.6 times more Vitamin B2, 9.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 11 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 3.7 times more Vitamin B6, more Vitamin C, 9.1 times more Vitamin E and 3.9 times more Vitamin K than Phyllo dough.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Phyllo dough as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Phyllo dough vs Canned Carrots with Liquids and Salt:

• 7 ounces of Phyllo dough have 6.2 times more Iron, 1.7 times more Magnesium, 3.8 times more Phosphorus, 58.3 times more Selenium, 2 times more Sodium and 1.7 times more Zinc than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 2.8 times more Calcium, 2.3 times more Potassium and 2.9 times more Water than Phyllo dough.
• Both Phyllo dough and Canned Carrots with Liquids and Salt contain similar levels of Copper and Manganese per seven ounces.
• 7 ounces of Phyllo dough lack sufficient amounts of Calcium
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Phyllo dough have 13 times more Energy, 42.9 times more Fat, 58.8 times more Saturated Fat, 5.9 times more Omega 3, 15.6 times more Omega 6, 9.8 times more Carbohydrate and 12.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 7 oz of Canned Carrots Solids and Liquids with Salt contain 13.7 times more Sugars than Phyllo dough.
• Both Phyllo dough and Canned Carrots with Liquids and Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein