Comparing Nutrients in 100 grams Phyllo dough VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	10.3% 299kcal	9.86% 286kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	3.86% 0.66g	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	41% 53g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	1.6% 1.17g	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	13% 4.9g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, rye	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	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	4.77% 0.062mg	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	24.8% 99μg	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	2.27% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	1.1% 11mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	22.3% 0.2mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	30.5% 0.7mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	50.5% 28μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	43.3% 650mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, rye per 100 g

Compare the macro and micronutrient content in 100 g of Phyllo dough versus 100 g of Rolls, dinner, rye to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Phyllo dough have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Rolls, dinner, rye.
• While 100 g of Rolls, dinner, rye contain 1.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin K per 100 grams.
• 100 grams of Phyllo dough have insufficient amounts of Vitamin E
• Both Phyllo dough as well as Rolls, dinner, rye have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 g of Rolls, dinner, rye contain 2.7 times more Calcium, 2 times more Copper, 3.6 times more Magnesium, 1.5 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 1.3 times more Sodium and 2 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye contain similar levels of Iron and Selenium per 100 grams.
• 100 grams of Phyllo dough lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Phyllo dough have 1.8 times more Fat, 2.4 times more Saturated Fat and 1.3 times more Omega 6 than Rolls, dinner, rye.
• While 100 g of Rolls, dinner, rye contain 2.6 times more Fiber and 1.5 times more Protein than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, rye offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.