Comparing Nutrients in 1 kilogram Cookies, sugar wafer, chocolate-covered VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	181% 5260kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	539% 172g	628% 201g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	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	508% 660g	471% 612g	130g per day for Men 19-50 years
Sugars	713% 517g	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	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	89.5% 34g	134% 51g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.3% 0.94mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	37.5% 150μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	62.5% 1.5μg	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	144% 21.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.5% 69μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	155% 12.4mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	NA	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	167% 1170mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	91% 3110mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, sugar wafer, chocolate-covered vs Cookies, coconut macaroon:

• Cookies, sugar wafer, chocolate-covered have 4.7 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B9, more Vitamin B12, 11.4 times more Vitamin E and 6.3 times more Vitamin K than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 2 times more Vitamin B6 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cookies, sugar wafer, chocolate-covered vs Cookies, coconut macaroon:

• Cookies, sugar wafer, chocolate-covered have 1.5 times more Iron, 1.6 times more Magnesium, 1.7 times more Phosphorus and 2.5 times more Potassium than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.3 times more Selenium and 1.7 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, coconut macaroon have similar amounts of Copper and Zinc per 1 kg.
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, sugar wafer, chocolate-covered have 1.2 times more Fat, 6 times more Omega 3 and 5.1 times more Omega 6 than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.5 times more Fiber than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, coconut macaroon have similar amounts of Energy, Saturated Fat, Carbohydrate, Sugars and Protein per 1 kg.
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.