Comparing Nutrients in 14 ounces Cookies, graham crackers, chocolate-coated VS 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	68.4% 1984kcal	61.6% 1786kcal	2900kcal per day for Men 19-50 years
Fat	106% 102g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	213% 68.3g	56% 18g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	105% 18g	56.3% 9.58g	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	210% 273g	130g per day for Men 19-50 years
Sugars	204% 148g	135% 98g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	28.3% 16g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	20% 0.26mg	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	58.5% 234μg	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	2.2% 2mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	26.5% 31.8μg	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	18.3% 183mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	59% 0.53mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	145% 3.33mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 3.8 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 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, Vitamin B6, Vitamin B9 and Vitamin K per 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have 1.2 times more Calcium, 1.4 times more Copper and 1.9 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Sodium and 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Fat, 3.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.5 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.4 times more Omega 3, 1.3 times more Fiber and 1.6 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 14 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.