Comparing Nutrients in 100 grams Popovers, dry mix, enriched VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Energy	12.8% 371kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.07% 0.98g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	5.15% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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	NA	5% 1.9g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	26.2% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	25.5% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	2.3% 0.03mg	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	36.3% 145μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Phyllo dough	Recommended Dietary Allowance
Calcium	3.2% 32mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11.2% 0.1mg	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	37% 2.97mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	32.2% 0.74mg	20.7% 0.48mg	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	14.3% 100mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	68.4% 37.6μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	60.4% 906mg	32.2% 483mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin B12 than Phyllo dough.
• While Phyllo dough contains 1.3 times more Vitamin B1 and 2.3 times more Vitamin B2 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Vitamin B3 per 100 g.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Popovers, dry mix, enriched vs Phyllo dough:

• Popovers, dry mix, enriched have 2.9 times more Calcium, 1.7 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Selenium, 1.9 times more Sodium and 1.8 times more Zinc than Phyllo dough.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Popovers, dry mix, enriched have 1.2 times more Energy, 1.3 times more Carbohydrate and 1.5 times more Protein than Phyllo dough.
• While Phyllo dough contains 1.4 times more Fat and 1.5 times more Saturated Fat than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Phyllo dough have similar amounts of Omega 3 and Omega 6 per 100 g.
• Both Popovers, dry mix, enriched as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.