Comparing Nutrients in 7 ounces Phyllo dough VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Phyllo dough	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.5% 593kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	55% 21g	38g per day for Men 19-50 years
Protein	25% 14g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	18% 0.23mg	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	13.4% 53.6μg	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	1.06% 0.16mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.2% 22mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Phyllo dough versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Phyllo dough vs Oil Roasted Almonds:

• 7 ounces of Phyllo dough have 5.9 times more Vitamin B1, 1.3 times more Vitamin B5, 3.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B2, 3.9 times more Vitamin B6 and 324.6 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin E
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Phyllo dough vs Oil Roasted Almonds:

• 7 ounces of Phyllo dough have 5.7 times more Selenium and 483 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 26.5 times more Calcium, 9.5 times more Copper, 18.3 times more Magnesium, 5.2 times more Manganese, 6.2 times more Phosphorus, 9.4 times more Potassium and 6.3 times more Zinc than Phyllo dough.
• Both Phyllo dough and Oil Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Phyllo dough have more Omega 3 and 3 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2 times more Energy, 9.2 times more Fat, 2.9 times more Saturated Fat, 15.4 times more Omega 6, 25.3 times more Sugars, 5.5 times more Fiber and 3 times more Protein than Phyllo dough.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3