Comparing Nutrients in 7 ounces Phyllo dough VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Phyllo dough	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.5% 593kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	9.1% 2.9g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.49% 0.36g	NA	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	60% 23g	38g per day for Men 19-50 years
Protein	25% 14g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Toasted Sunflower Seeds	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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.1mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	182% 4.2mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	4.3% 147mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	84% 46.2μg	NA	55μg per day for Men 19-50 years
Sodium	64% 958mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Toasted Sunflower Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Phyllo dough vs Toasted Sunflower Seeds:

• 7 ounces of Phyllo dough have 1.7 times more Vitamin B1 than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 23.4 times more Vitamin B5, 26.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Phyllo dough.
• Both Phyllo dough and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• Both Phyllo dough as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• 7 ounces of Phyllo dough have 161 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.2 times more Calcium, 18.2 times more Copper, 2.1 times more Iron, 8.6 times more Magnesium, 4.4 times more Manganese, 15.4 times more Phosphorus, 6.6 times more Potassium and 10.8 times more Zinc than Phyllo dough.
• 7 ounces of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Phyllo dough have 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 9.5 times more Fat, 4 times more Saturated Fat, 1.7 times more Omega 3, 42.7 times more Omega 6, 6.1 times more Fiber and 2.4 times more Protein than Phyllo dough.