Comparing Nutrients in 100 calories Cookies, chocolate chip, dry mix VS Cookies, graham crackers, chocolate-coated

Weight per 100 calories

• Cookies, chocolate chip, dry mix: 20g
• Cookies, graham crackers, chocolate-coated: 20g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, dry mix or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.07g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	5.23% 1.67g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.66% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.069% 0.2mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	10.3% 13.4g	130g per day for Men 19-50 years
Sugars	NA	10.3% 7.46g	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	NA	1.16% 0.44g	38g per day for Men 19-50 years
Protein	1.65% 0.93g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.17% 0.041mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.69% 0.034mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.26% 0.003mg	0.98% 0.013mg	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	2.57% 10.3μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.022% 0.02mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.033% 0.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.07% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	0.87% 8.65mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	4.3% 0.039mg	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	5.2% 0.42mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.72% 7.24mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	3.18% 0.073mg	4.03% 0.093mg	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	2.3% 16mg	2.5% 17.4mg	700mg per day for Men 19-50 years
Potassium	1.23% 42mg	1.57% 53.4mg	3400mg per day for Men 19-50 years
Selenium	0.88% 0.48μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.4mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.016% 0.6g	0.011% 0.4g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Dry Mix VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, chocolate chip, dry mix or Cookies, graham crackers, chocolate-coated?

Lets compare vitamin content per 100 calories of Cookies, chocolate chip, dry mix vs Cookies, graham crackers, chocolate-coated:

• 100 calories of Cookies, chocolate chip, dry mix have 1.4 times more Vitamin B2 than Cookies, graham crackers, chocolate-coated.
• While 100 kcal of Cookies, graham crackers, chocolate-coated contain 1.4 times more Vitamin B1 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B9 per 100 calories.
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cookies, chocolate chip, dry mix vs Cookies, graham crackers, chocolate-coated:

• 100 calories of Cookies, chocolate chip, dry mix have 1.6 times more Copper than Cookies, graham crackers, chocolate-coated.
• While 100 kcal of Cookies, graham crackers, chocolate-coated contain 1.3 times more Manganese and 4.6 times more Selenium than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated contain similar levels of Iron, Phosphorus and Sodium per 100 calories.
• 100 calories of Cookies, chocolate chip, dry mix lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cookies, graham crackers, chocolate-coated contain 2.1 times more Saturated Fat and 1.8 times more Omega 6 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy, Fat and Carbohydrate per 100 calories.
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Protein in 100 calories.