Comparing Nutrients in 7 ounces Phyllo dough VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	20.5% 593kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	7.66% 1.3g	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	81% 105g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	3.2% 2.32g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	25% 14g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	48.4% 7.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	9.46% 0.12mg	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	49% 196μg	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	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	44.3% 0.4mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	60.6% 1.4mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, rye per 7 oz

Compare the macro and micronutrient content in 7 oz of Phyllo dough versus 7 oz of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Phyllo dough vs Rolls, dinner, rye:

• 7 ounces of Phyllo dough have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Rolls, dinner, rye.
• While 7 oz of Rolls, dinner, rye contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Rolls, dinner, rye 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 Rolls, dinner, rye:

• 7 oz of Rolls, dinner, rye contain 2.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium 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 1.8 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Rolls, dinner, rye.
• While 7 oz of Rolls, dinner, rye contain 2.6 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.