Comparing Nutrients in 1 pound Cookies, fig bars VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, fig bars	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	54.4% 1579kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	16% 5.1g	244% 78g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	247% 322g	233% 303g	130g per day for Men 19-50 years
Sugars	290% 210g	233% 169g	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	55% 21g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	30% 16.8g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.7% 0.98mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.3% 0.29mg	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	39.7% 159μg	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.7% 2.95mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.3μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	29% 290mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	98% 0.88mg	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	164% 13mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	92% 2.1mg	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	40% 281mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	27.2% 15μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	2.02% 75g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, fig bars vs Cookies, graham crackers, chocolate-coated:

• Cookies, fig bars have 4.5 times more Vitamin A and 1.4 times more Vitamin B2 than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, graham crackers, chocolate-coated have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin K per 1 lb.
• Both Cookies, fig bars as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, fig bars vs Cookies, graham crackers, chocolate-coated:

• Cookies, fig bars have 1.4 times more Calcium, 1.5 times more Iron, 1.7 times more Magnesium, 1.3 times more Sodium and 2 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.3 times more Copper, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 3.4 times more Selenium than Cookies, fig bars.

Comparison of macro-nutrients per 1 pound:

• Cookies, fig bars have 3.4 times more Omega 3, 1.2 times more Sugars and 2.1 times more Fiber than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.4 times more Energy, 3.5 times more Fat, 15.3 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, graham crackers, chocolate-coated have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Cookies, fig bars as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.