Comparing Nutrients in 100 grams Phyllo dough VS 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	10.3% 299kcal	8.14% 236kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	6.06% 0.097g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	8.65% 1.47g	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	31% 40.2g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	9.2% 6.67g	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	10.8% 4.1g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	17% 9.5g	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	45% 0.54mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	3.46% 0.045mg	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	23.8% 95μg	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	0.53% 0.08mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, oat bran	Recommended Dietary Allowance
Calcium	1.1% 11mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	15% 0.14mg	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	51.8% 4.14mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	32.8% 0.75mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	53.3% 29.3μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	1.2% 44g	3700g per day for Men 19-50 years

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

• Phyllo dough has 1.2 times more Vitamin B1 and 2.1 times more Vitamin K than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 6 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 g.
• Both Phyllo dough as well as Rolls, dinner, oat bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Rolls, dinner, oat bran contain 7.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, oat bran have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Phyllo dough has 1.3 times more Energy, 1.3 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, oat bran.
• While Rolls, dinner, oat bran contain 2.1 times more Omega 3, 1.7 times more Omega 6, 37.1 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Phyllo dough.
• Both Phyllo dough as well as Rolls, dinner, oat bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.