Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched	5%	52%	43%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Phyllo dough	Recommended Dietary Allowance
Energy	31.3% 907kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	53.3% 51.7g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	34.5% 5.87g	10.2% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 96g	80.3% 104g	130g per day for Men 19-50 years
Sugars	10% 7.4g	0.49% 0.36g	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	13% 4.96g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	22% 12.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.36mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	4.58% 0.06mg	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	34.7% 139μg	43.7% 175μg	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	6.1% 0.91mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched	Phyllo dough	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	22.3% 0.2mg	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	64.5% 5.16mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	41% 0.94mg	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	20.4% 143mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	5.66% 192mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	64% 958mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, enriched VS Phyllo dough per 7 oz

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

Lets compare vitamin content per 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched vs Phyllo dough:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 5.8 times more Vitamin E and 2.2 times more Vitamin K than Phyllo dough.
• While 7 oz of Phyllo dough contain 2 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched vs Phyllo dough:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have 1.3 times more Potassium than Phyllo dough.
• While 7 oz of Phyllo dough contain 1.3 times more Copper and 4.1 times more Selenium than Pie crust, standard-type, frozen, ready-to-bake, enriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Phyllo dough contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Sodium and Zinc per seven ounces.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched as well as Phyllo dough lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched have 1.5 times more Energy, 4.3 times more Fat, 5.6 times more Saturated Fat, 2.6 times more Omega 3, 3.4 times more Omega 6, 20.7 times more Sugars and 1.3 times more Fiber than Phyllo dough.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched and Phyllo dough offer comparable quantities of Carbohydrate and Protein per seven ounces.