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

Weight per 100 calories

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	0.82% 8.22mg	0.92% 9.2mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	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	7.17% 0.57mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.75% 7.33mg	0.76% 3.2mg	420mg per day for Men 19-50 years
Manganese	8.1% 0.19mg	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	4.4% 30.7mg	2.5% 17.4mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.6mg	1.57% 53.4mg	3400mg per day for Men 19-50 years
Selenium	3.96% 2.18μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	7.7% 116mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	0.034% 1.27g	0.011% 0.4g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Commercially Prepared, Regular VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 100 Kcal

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

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

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

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

• 100 calories of Cookies, oatmeal, commercially prepared, regular have 1.4 times more Iron, 2 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Sodium than Cookies, graham crackers, chocolate-coated.
• While 100 kcal of Cookies, graham crackers, chocolate-coated contain 1.3 times more Copper than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated contain similar levels of Selenium per 100 calories.
• Both Cookies, oatmeal, commercially prepared, regular 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 calories of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 100 kcal of Cookies, graham crackers, chocolate-coated contain 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.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Protein
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Fiber in 100 calories.