Comparing Nutrients in 100 grams Phyllo dough VS Rolls, french

Macros Ratio

	Protein	Fat	Carbs
Phyllo dough	10%	18%	72%
Rolls, french	13%	14%	73%

Macro Nutrients

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Energy	10.3% 299kcal	9.55% 277kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	5.15% 0.88g	4.68% 0.8g	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	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	0.43% 0.31g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Phyllo dough	Rolls, french	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	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.2% 0.34mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.07mg	27.2% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	9.04% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	3% 0.039mg	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	28.3% 113μg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Phyllo dough	Rolls, french	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.1% 91mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	24.3% 0.56mg	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	2.18% 74mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	38.3% 574mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.94% 34.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Phyllo dough VS Rolls, french per 100 g

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

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

• 100 grams of Phyllo dough have 1.4 times more Vitamin K than Rolls, french.
• While 100 g of Rolls, french contain 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.8 times more Vitamin E than Phyllo dough.
• Both Phyllo dough and Rolls, french provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Phyllo dough have insufficient amounts of Vitamin E
• 100 grams of Rolls, french have insufficient amounts of Vitamin K
• Both Phyllo dough as well as Rolls, french 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, french:

• 100 g of Rolls, french contain 8.3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium, 1.5 times more Potassium and 1.8 times more Zinc than Phyllo dough.
• Both Phyllo dough and Rolls, french contain similar levels of Iron, Manganese, Phosphorus, Selenium and 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 1.4 times more Fat, 1.5 times more Saturated Fat and 1.2 times more Omega 3 than Rolls, french.
• While 100 g of Rolls, french contain 1.7 times more Fiber than Phyllo dough.
• Both Phyllo dough and Rolls, french offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 100 grams.