Comparing Nutrients in 7 ounces Pie crust, standard-type, prepared from recipe, baked VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, baked	Phyllo dough	Recommended Dietary Allowance
Energy	36% 1046kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	70.8% 68.7g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	53.5% 17g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	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	72.5% 94g	80.3% 104g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	8.88% 3.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, baked	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	64.7% 0.78mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.03% 0.35mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	33.2% 133μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.5% 29.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, baked	Phyllo dough	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	71.7% 5.74mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	19% 133mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	76% 42μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	71.7% 1076mg	64% 958mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.53% 19.4g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, baked VS Phyllo dough per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie crust, standard-type, prepared from recipe, baked 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, prepared from recipe, baked vs Phyllo dough:

• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have 3.9 times more Vitamin E and 5.9 times more Vitamin K than Phyllo dough.
• While 7 oz of Phyllo dough contain 1.4 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, baked.
• Both Pie crust, standard-type, prepared from recipe, baked and Phyllo dough provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin E
• Both Pie crust, standard-type, prepared from recipe, baked as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Pie crust, standard-type, prepared from recipe, baked vs Phyllo dough:

• Both Pie crust, standard-type, prepared from recipe, baked and Phyllo dough have similar amounts of minerals per 7 oz
• Both Pie crust, standard-type, prepared from recipe, baked and Phyllo dough contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Potassium
• Both Pie crust, standard-type, prepared from recipe, baked 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, prepared from recipe, baked have 1.8 times more Energy, 5.8 times more Fat, 5.9 times more Saturated Fat, 11.9 times more Omega 3 and 9.8 times more Omega 6 than Phyllo dough.
• Both Pie crust, standard-type, prepared from recipe, baked and Phyllo dough offer comparable quantities of Carbohydrate, Fiber and Protein per seven ounces.