Comparing Nutrients in 100 grams Phyllo dough VS Puff pastry, frozen, ready-to-bake

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 299kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	27.3% 4.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	1.02% 0.74g	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	3.95% 1.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	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	45% 0.54mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	26% 4.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	1.6% 0.021mg	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	19.5% 78μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	12.7% 0.11mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	21.2% 0.49mg	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	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Puff pastry, frozen, ready-to-bake per 100 g

Compare the macro and micronutrient content in 100 g of Phyllo dough versus 100 g of Puff pastry, frozen, ready-to-bake to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 100 grams of Phyllo dough have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, more Vitamin B5 and 1.4 times more Vitamin B6 than Puff pastry, frozen, ready-to-bake.
• While 100 g of Puff pastry, frozen, ready-to-bake contain 6.8 times more Vitamin E and 6.4 times more Vitamin K than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Phyllo dough have insufficient amounts of Vitamin E
• 100 grams of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Phyllo dough vs Puff pastry, frozen, ready-to-bake:

• 100 grams of Phyllo dough have 1.3 times more Iron, 1.3 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Sodium than Puff pastry, frozen, ready-to-bake.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake contain similar levels of Copper, Magnesium, Manganese, Selenium and Zinc per 100 grams.
• 100 grams of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Potassium
• Both Phyllo dough as well as Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Phyllo dough have 1.3 times more Fiber than Puff pastry, frozen, ready-to-bake.
• While 100 g of Puff pastry, frozen, ready-to-bake contain 1.8 times more Energy, 6.4 times more Fat, 6.6 times more Saturated Fat, 5.3 times more Omega 3 and 5.3 times more Omega 6 than Phyllo dough.
• Both Phyllo dough and Puff pastry, frozen, ready-to-bake offer comparable quantities of Carbohydrate and Protein per 100 grams.