Comparing Nutrients in 100 grams Phyllo dough VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

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

Macro Nutrients

	Phyllo dough	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	10.3% 299kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	50.4% 8.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	0.23% 0.17g	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	5% 1.9g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	1.92% 0.025mg	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	22% 88μg	16.8% 67μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.08mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	12.3% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	10% 0.091mg	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	40% 3.2mg	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	18.7% 0.43mg	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	10.7% 75mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	38.4% 21μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	36% 542mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.26% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Pie crust, standard-type, prepared from recipe, baked per 100 g

Compare the macro and micronutrient content in 100 g of Phyllo dough versus 100 g of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Phyllo dough vs Pie crust, standard-type, prepared from recipe, baked:

• 100 grams of Phyllo dough have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Pie crust, standard-type, prepared from recipe, baked.
• While 100 g of Pie crust, standard-type, prepared from recipe, baked contain 3.9 times more Vitamin E and 5.9 times more Vitamin K than Phyllo dough.
• 100 grams of Phyllo dough have insufficient amounts of Vitamin E
• 100 grams of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Phyllo dough as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Phyllo dough vs Pie crust, standard-type, prepared from recipe, baked:

• Both Phyllo dough and Pie crust, standard-type, prepared from recipe, baked have similar amounts of minerals per 100 g
• Both Phyllo dough and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium and Zinc per 100 grams.
• 100 grams of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Potassium
• Both Phyllo dough as well as Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie crust, standard-type, prepared from recipe, baked contain 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 Phyllo dough and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.