Comparing Nutrients in 1 kilogram 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	172% 5000kcal	148% 4300kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	132% 128g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	100% 32g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	97% 16.4g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	514% 668g	568% 738g	130g per day for Men 19-50 years
Sugars	514% 373g	243% 176g	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	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	71.4% 40g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	296% 3.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	80% 1.04mg	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	125% 500μg	223% 890μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Calcium	46% 460mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	414% 3.73mg	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	250% 20mg	804% 64.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	547% 12.6mg	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	124% 870mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	306% 4590mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.57% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.