Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Energy	68.4% 1984kcal	59% 1707kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	38.3% 6.5g	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	225% 293g	130g per day for Men 19-50 years
Sugars	204% 148g	96% 70g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	28.3% 16g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	31.8% 0.41mg	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	88.3% 353μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Calcium	18.3% 183mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	164% 1.5mg	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	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	217% 5mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.62% 23g	3700g per day for Men 19-50 years

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

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• While Cookies, molasses contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have 2 times more Selenium than Cookies, molasses.
• While Cookies, molasses contain 1.6 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium, 1.7 times more Sodium and 2.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 2 times more Fat, 5.4 times more Saturated Fat, 2.7 times more Omega 6, 2.1 times more Sugars and 2.2 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.