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

Macros Ratio

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

Macro Nutrients

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	59% 1707kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	106% 102g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	213% 68.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	204% 265g	130g per day for Men 19-50 years
Sugars	96% 70g	204% 148g	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	10.4% 3.97g	23% 8.73g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	19.5% 0.25mg	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	88.3% 353μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	29.4% 294mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	85.6% 0.77mg	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	319% 25.5mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	80% 1.84mg	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	54% 377mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	70% 1052mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, molasses VS Cookies, graham crackers, chocolate-coated per 14 oz

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

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

• 14 ounces of Cookies, molasses have 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.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cookies, molasses have 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.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 2 times more Selenium than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus 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, molasses have 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 14 oz of Cookies, graham crackers, chocolate-coated contain 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.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per 14 ounces.