Comparing Nutrients in 7 ounces Popovers, dry mix, enriched VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Popovers, dry mix, enriched	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	25.4% 736kcal	37.7% 1093kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	78% 75.6g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	60% 19g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	9.15% 1.56g	54.2% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	37% 20.6g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	3.2% 0.042mg	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	72% 288μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	25% 0.23mg	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	73.7% 5.9mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	42% 0.97mg	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	28.3% 198mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	136% 74.6μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	120% 1798mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	0.63% 23.2g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Popovers, dry mix, enriched VS Puff pastry, frozen, ready-to-bake per 7 oz

Compare the macro and micronutrient content in 7 oz of Popovers, dry mix, enriched versus 7 oz of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Popovers, dry mix, enriched vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Popovers, dry mix, enriched have more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.9 times more Vitamin B2 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B12
• Both Popovers, dry mix, enriched as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Popovers, dry mix, enriched vs Puff pastry, frozen, ready-to-bake:

• 7 ounces of Popovers, dry mix, enriched have 3.2 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 3.6 times more Sodium and 1.7 times more Zinc than Puff pastry, frozen, ready-to-bake.
• Both Popovers, dry mix, enriched and Puff pastry, frozen, ready-to-bake contain similar levels of Iron per seven ounces.
• 7 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Popovers, dry mix, enriched have 1.6 times more Carbohydrate and 1.4 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 7 oz of Puff pastry, frozen, ready-to-bake contain 1.5 times more Energy, 8.9 times more Fat, 9.8 times more Saturated Fat, 6.4 times more Omega 3 and 5.9 times more Omega 6 than Popovers, dry mix, enriched.