Comparing Nutrients in 100 calories Phyllo dough VS Rolls, dinner, oat bran

Weight per 100 calories

• Phyllo dough: 33.4g
• Rolls, dinner, oat bran: 42.4g

Phyllo dough has 1.3 times more energy per 100g than Rolls, dinner, oat bran. It has high energy density when compared to other foods. Rolls, dinner, oat bran having above average energy density.

Discover which food has more nutrients per 100 calories - Phyllo dough or Rolls, dinner, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, oat bran	16%	17%	67%

Macro Nutrients

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	3.67% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	13% 17g	130g per day for Men 19-50 years
Sugars	0.083% 0.06g	3.9% 2.83g	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	1.67% 0.64g	4.57% 1.74g	38g per day for Men 19-50 years
Protein	4.24% 2.37g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	3.63% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.77% 0.01mg	1.47% 0.019mg	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	7.36% 29.4μg	10% 40.3μg	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	0.18% 0.027mg	1.36% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	0.42% 0.51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	0.37% 3.68mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	6.4% 0.058mg	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	13.4% 1.07mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	6.92% 0.16mg	14% 0.32mg	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	3.6% 25mg	6.96% 48.7mg	700mg per day for Men 19-50 years
Potassium	0.73% 24.7mg	1.5% 51.3mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	10.8% 162mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	3.93% 0.43mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.5% 18.6g	3700g per day for Men 19-50 years

Phyllo Dough VS Rolls, Dinner, Oat Bran Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Phyllo dough or Rolls, dinner, oat bran?

Lets compare vitamin content per 100 calories of Phyllo dough vs Rolls, dinner, oat bran:

• 100 kcal of Rolls, dinner, oat bran contain 1.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• Both Phyllo dough as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Phyllo dough vs Rolls, dinner, oat bran:

• 100 kcal of Rolls, dinner, oat bran contain 9.8 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Selenium and 2.6 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran contain similar levels of Sodium per 100 calories.
• 100 calories of Phyllo dough lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Phyllo dough as well as Rolls, dinner, oat bran lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Rolls, dinner, oat bran contain 2.6 times more Omega 3, 2.1 times more Omega 6, 46.9 times more Sugars, 2.7 times more Fiber and 1.7 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.
• 100 calories of Phyllo dough provide inadequate amounts of Omega 3, Omega 6 and Fiber