Comparing Nutrients in 100 grams Puff pastry, frozen, ready-to-bake VS Popovers, dry mix, enriched

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Popovers, dry mix, enriched	11%	11%	78%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Popovers, dry mix, enriched	Recommended Dietary Allowance
Energy	19% 551kcal	12.8% 371kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	4.43% 4.3g	97g per day for Men 19-50 years
Saturated Fat	30% 9.64g	3.07% 0.98g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.65g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	54.6% 71g	130g per day for Men 19-50 years
Sugars	1.02% 0.74g	NA	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	3.95% 1.5g	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Popovers, dry mix, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.6% 0.021mg	3.23% 0.042mg	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	19.5% 78μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Popovers, dry mix, enriched	Recommended Dietary Allowance
Calcium	1% 10mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	19% 0.17mg	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	32% 2.56mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	21.2% 0.49mg	32.2% 0.74mg	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	8.57% 60mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	68.4% 37.6μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	60.4% 906mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Puff pastry, frozen, ready-to-bake vs Popovers, dry mix, enriched:

• Puff pastry, frozen, ready-to-bake has 1.9 times more Vitamin B2 and 1.2 times more Vitamin B3 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain more Vitamin B5, 2 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Popovers, dry mix, enriched have similar amounts of Vitamin B1 per 100 g.
• Both Puff pastry, frozen, ready-to-bake as well as Popovers, dry mix, enriched have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Puff pastry, frozen, ready-to-bake vs Popovers, dry mix, enriched:

• Popovers, dry mix, enriched contain 3.2 times more Calcium, 1.5 times more Copper, 1.6 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 1.6 times more Selenium, 3.6 times more Sodium and 1.7 times more Zinc than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Popovers, dry mix, enriched have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Puff pastry, frozen, ready-to-bake has 1.5 times more Energy, 8.9 times more Fat, 9.8 times more Saturated Fat, 6.4 times more Omega 3 and 5.9 times more Omega 6 than Popovers, dry mix, enriched.
• While Popovers, dry mix, enriched contain 1.6 times more Carbohydrate and 1.4 times more Protein than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Popovers, dry mix, enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.