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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, molasses	Recommended Dietary Allowance
Energy	61.6% 1786kcal	59% 1707kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	52.4% 51g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	40% 12.7g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	225% 293g	130g per day for Men 19-50 years
Sugars	135% 98g	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	29.2% 11g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	44% 24.6g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.2% 8.84mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	58.5% 234μg	88.3% 353μg	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	2.2% 2mg	0% 0mg	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	6.88% 1.03mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, molasses	Recommended Dietary Allowance
Calcium	14.7% 147mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	128% 10.2mg	319% 25.5mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	78.2% 548mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	40.4% 1373mg	3400mg per day for Men 19-50 years
Selenium	70.7% 39μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, molasses per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, oatmeal, commercially prepared, regular versus 14 oz of Cookies, molasses to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cookies, oatmeal, commercially prepared, regular have 1.5 times more Vitamin K than Cookies, molasses.
• While 14 oz of Cookies, molasses contain 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.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, molasses provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Cookies, oatmeal, commercially prepared, regular have 1.5 times more Phosphorus, 1.8 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• While 14 oz of Cookies, molasses contain 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.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, molasses contain similar levels of Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, oatmeal, commercially prepared, regular have 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, oatmeal, commercially prepared, regular and Cookies, molasses offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.