Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Cookies, chocolate chip, dry mix

Macros Ratio

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

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	68.4% 1984kcal	68% 1973kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	103% 33g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	33.2% 0.53g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	58% 9.87g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	202% 262g	130g per day for Men 19-50 years
Sugars	204% 148g	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	23% 8.73g	NA	38g per day for Men 19-50 years
Protein	28.3% 16g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	62.6% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	5.2% 0.067mg	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	49.6% 198μg	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	18.3% 183mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	132% 1.2mg	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	99% 7.94mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	62.6% 1.44mg	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	49.3% 345mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	76.7% 1151mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cookies, chocolate chip, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, graham crackers, chocolate-coated versus 14 oz of Cookies, chocolate chip, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Cookies, chocolate chip, dry mix:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate chip, dry mix.
• While 14 oz of Cookies, chocolate chip, dry mix contain 1.4 times more Vitamin B2 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, chocolate chip, dry mix:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 1.3 times more Manganese, 1.3 times more Potassium and 4.6 times more Selenium than Cookies, chocolate chip, dry mix.
• While 14 oz of Cookies, chocolate chip, dry mix contain 1.5 times more Copper, 2.3 times more Magnesium and 3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix contain similar levels of Calcium, Iron, Phosphorus and Sodium per 14 ounces.
• 14 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, graham crackers, chocolate-coated have 2.1 times more Saturated Fat and 1.8 times more Omega 6 than Cookies, chocolate chip, dry mix.
• While 14 oz of Cookies, chocolate chip, dry mix contain 2.5 times more Omega 3 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix offer comparable quantities of Energy, Fat, Carbohydrate and Protein per 14 ounces.