Comparing Nutrients in 1 kilogram Cookies, shortbread, reduced fat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	156% 4510kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	147% 47g	628% 201g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	45% 7.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	585% 760g	471% 612g	130g per day for Men 19-50 years
Sugars	299% 217g	623% 452g	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	4.14% 3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 210g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	134% 51g	38g per day for Men 19-50 years
Protein	96% 53.7g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	74% 0.96mg	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	203% 810μg	7.5% 30μg	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	0% 0mg	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	163% 24.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	13% 130mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	299% 2.7mg	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	373% 30mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	NA	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	94% 660mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.97% 36g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 17.7 times more Vitamin B1, 5.2 times more Vitamin B2, 14.9 times more Vitamin B3, 27 times more Vitamin B9, 12.8 times more Vitamin E and 3.2 times more Vitamin K than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 2.6 times more Calcium, 3.6 times more Iron and 2.4 times more Sodium than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 3 times more Copper, 2.1 times more Magnesium, 1.4 times more Potassium and 1.5 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, shortbread, reduced fat have 3.5 times more Omega 3, 7 times more Omega 6, 1.2 times more Carbohydrate and 1.8 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.6 times more Fat, 4.3 times more Saturated Fat, 2.1 times more Sugars and 3.9 times more Fiber than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Energy per 1 kg.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.