Comparing Nutrients in 100 grams Phyllo dough VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Phyllo dough	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	10.3% 299kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	7.56% 0.12g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	12% 2.04g	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	39.3% 51g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	11.7% 8.46g	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	19.7% 7.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, dinner, whole-wheat	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	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	23% 3.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	9.78% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	15% 0.2mg	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	7.5% 30μg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	1.1% 11mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	26.6% 0.24mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	100% 2.3mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	34.7% 521mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, dinner, whole-wheat per 100 g

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

Lets compare vitamin content per 100 grams of Phyllo dough vs Rolls, dinner, whole-wheat:

• 100 grams of Phyllo dough have 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.9 times more Vitamin B9 and 1.3 times more Vitamin K than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 1.6 times more Vitamin B5, 6.5 times more Vitamin B6 and 11.3 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Phyllo dough have insufficient amounts of Vitamin E
• 100 grams of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Rolls, dinner, whole-wheat 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, whole-wheat:

• 100 grams of Phyllo dough have 1.3 times more Iron than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 9.6 times more Calcium, 2.4 times more Copper, 5.7 times more Magnesium, 4.8 times more Manganese, 3 times more Phosphorus, 3.7 times more Potassium, 2.1 times more Selenium and 4.1 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat contain similar levels of Sodium 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 1.3 times more Fat and 1.8 times more Saturated Fat than Rolls, dinner, whole-wheat.
• While 100 g of Rolls, dinner, whole-wheat contain 2.6 times more Omega 3, 2.3 times more Omega 6, 47 times more Sugars and 3.9 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, dinner, whole-wheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.