Comparing Nutrients in 7 ounces Phyllo dough VS Puff pastry, frozen, ready-to-bake

Macros Ratio

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

Macro Nutrients

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	20.5% 593kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	78% 75.6g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	60% 19g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	54.2% 9.2g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	2.03% 1.47g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	25% 14g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Puff pastry, frozen, ready-to-bake	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	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	3.2% 0.042mg	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	38.7% 155μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	25% 0.23mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	42% 0.97mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Puff pastry, frozen, ready-to-bake per 7 oz

Compare the macro and micronutrient content in 7 oz of Phyllo dough versus 7 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Phyllo dough have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin B5 and 1.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 6.8 times more Vitamin E and 6.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin E
• 7 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Phyllo dough have 1.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per seven ounces.
• 7 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Phyllo dough have 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3 and 5.3 times more Omega 6 than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake offer comparable quantities of Carbohydrate and Protein per seven ounces.