Comparing Nutrients in 14 ounces Cookies, molasses VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	59% 1707kcal	61.6% 1786kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 51g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	40% 12.7g	56% 18g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 293g	210% 273g	130g per day for Men 19-50 years
Sugars	96% 70g	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	10.4% 3.97g	29.2% 11g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.6% 1.05mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	88.3% 353μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	26.5% 31.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	29.4% 294mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	164% 1.5mg	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	319% 25.5mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	54% 377mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	40.4% 1373mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	121% 1822mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.4 times more Vitamin E and 1.5 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 2 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 2.4 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.5 times more Phosphorus, 1.8 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Sugars and 2.8 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.