Comparing Nutrients in 1 kilogram Cookies, oatmeal, dry mix VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	159% 4620kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	198% 192g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	149% 47.6g	63% 20g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	156% 26.6g	250% 42.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	518% 673g	618% 804g	130g per day for Men 19-50 years
Sugars	NA	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	NA	111% 42g	38g per day for Men 19-50 years
Protein	116% 65g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.57mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	6.15% 0.08mg	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	120% 480μg	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	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, dry mix	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	25% 250mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	29% 0.26mg	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	278% 22mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	535% 12.3mg	87.4% 2mg	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	233% 1630mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	54% 1830mg	99% 3350mg	3400mg per day for Men 19-50 years
Selenium	193% 106μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.43% 53g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Cookies, brownies, dry mix, sugar free per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, dry mix versus 1 kg of Cookies, brownies, dry mix, sugar free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, dry mix vs Cookies, brownies, dry mix, sugar free:

• 1 kilogram of Cookies, oatmeal, dry mix has 1.3 times more Vitamin B2, 5 times more Vitamin B5 and 5.3 times more Vitamin B6 than Cookies, brownies, dry mix, sugar free.
• Both Cookies, oatmeal, dry mix and Cookies, brownies, dry mix, sugar free provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Cookies, oatmeal, dry mix as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal, dry mix vs Cookies, brownies, dry mix, sugar free:

• 1 kilogram of Cookies, oatmeal, dry mix has 2.1 times more Calcium, 7.7 times more Copper, 1.5 times more Iron, 12 times more Magnesium, 6.1 times more Manganese, 2.9 times more Phosphorus, 5.3 times more Selenium, 5.7 times more Sodium and 5.7 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While 1 kg of Cookies, brownies, dry mix, sugar free contains 1.8 times more Potassium than Cookies, oatmeal, dry mix.
• 1 kilogram of Cookies, brownies, dry mix, sugar free lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, dry mix has 1.5 times more Fat, 2.4 times more Saturated Fat and 2.2 times more Protein than Cookies, brownies, dry mix, sugar free.
• While 1 kg of Cookies, brownies, dry mix, sugar free contains 2.3 times more Omega 3 and 1.6 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, brownies, dry mix, sugar free offer comparable quantities of Energy and Carbohydrate per one kilogram.