Comparing Nutrients in 1 kilogram 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	172% 5000kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	141% 45g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	142% 24g	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	528% 687g	130g per day for Men 19-50 years
Sugars	514% 373g	340% 247g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	71.4% 40g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	50.8% 0.66mg	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	148% 590μg	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	5.56% 5mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	66.7% 80μg	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	46% 460mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	149% 1.34mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	365% 8.4mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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