Comparing Nutrients in 7 ounces Phyllo dough VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	20.5% 593kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	8% 7.76g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	5.22% 1.67g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	22.7% 0.36g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	18.6% 3.17g	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	76.5% 99g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	20% 14.4g	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	6.8% 4.94g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	9.6% 0.13mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	2.2% 22mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	24% 0.22mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	44% 1mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	64% 958mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, hamburger or hotdog, plain per 7 oz

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

Lets compare vitamin content per 7 ounces of Phyllo dough vs Rolls, hamburger or hotdog, plain:

• 7 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 1.9 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin A and Vitamin B12
• Both Phyllo dough as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Phyllo dough vs Rolls, hamburger or hotdog, plain:

• 7 oz of Rolls, hamburger or hotdog, plain contain 13.1 times more Calcium, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain contain similar levels of Copper, Iron, Manganese, Selenium and Sodium 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 1.5 times more Fat and 1.7 times more Saturated Fat than Rolls, hamburger or hotdog, plain.
• While 7 oz of Rolls, hamburger or hotdog, plain contain 3.9 times more Omega 3, 1.8 times more Omega 6, 40.4 times more Sugars and 1.4 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, hamburger or hotdog, plain offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.