Comparing Nutrients in 100 calories Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, commercially prepared, regular

Weight per 100 calories

• Cookies, graham crackers, chocolate-coated: 20g
• Cookies, oatmeal, commercially prepared, regular: 22g

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

Which food has more nutrients per 100 calories - Cookies, graham crackers, chocolate-coated or Cookies, oatmeal, commercially prepared, regular?

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.16g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	0.66% 0.011g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	3.15% 0.54g	17g per day for Men 19-50 years
Cholesterol	0.069% 0.2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.4g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.46g	7.56% 5.5g	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	1.16% 0.44g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	1.43% 0.8g	2.46% 1.38g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	4.94% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	1.13% 0.015mg	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	2.5% 10μg	3.28% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.022% 0.02mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.033% 0.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	0.39% 0.058mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.28μg	1.5% 1.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	0.82% 8.22mg	1000mg per day for Men 19-50 years
Copper	4.3% 0.039mg	3.3% 0.03mg	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% 0.4mg	7.17% 0.57mg	8mg per day for Men 19-50 years
Magnesium	0.76% 3.2mg	1.75% 7.33mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	8.1% 0.19mg	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	2.5% 17.4mg	4.4% 30.7mg	700mg per day for Men 19-50 years
Potassium	1.57% 53.4mg	0.93% 31.6mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	3.96% 2.18μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	7.7% 116mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	0.034% 1.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have 3.4 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Copper and 1.7 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Sodium and 4.4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Selenium per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Fat, 3.4 times more Saturated Fat, 1.7 times more Omega 6 and 1.4 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.7 times more Omega 3, 1.4 times more Fiber and 1.7 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.