Comparing Nutrients in 1 kilogram 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	148% 4300kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	132% 128g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	141% 45g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 738g	528% 687g	130g per day for Men 19-50 years
Sugars	243% 176g	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	26.3% 10g	73.7% 28g	38g per day for Men 19-50 years
Protein	100% 56g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	296% 3.55mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	203% 2.64mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	223% 890μg	148% 590μg	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	5.56% 5mg	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	7.33% 1.1mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	74% 740mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	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	804% 64.3mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	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	136% 950mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	102% 3460mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	306% 4590mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	1.57% 58g	1.54% 57g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.