Comparing Nutrients in 1 kilogram Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	172% 5000kcal	159% 4620kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	198% 192g	97g per day for Men 19-50 years
Saturated Fat	538% 172g	149% 47.6g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	265% 45g	156% 26.6g	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	518% 673g	130g per day for Men 19-50 years
Sugars	514% 373g	NA	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	NA	38g per day for Men 19-50 years
Protein	71.4% 40g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	118% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	91% 4.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.2% 0.64mg	32.3% 0.42mg	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	125% 500μg	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	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.67% 10IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66% 9.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	46% 460mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	216% 1.94mg	222% 2mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	535% 12.3mg	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	233% 1630mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.43% 53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• Cookies, graham crackers, chocolate-coated have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• Cookies, graham crackers, chocolate-coated have 1.8 times more Calcium and 1.5 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Copper, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Fat, 3.6 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 2.6 times more Omega 3 and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.