Comparing Nutrients in 1 pound Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	78.2% 2268kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	121% 117g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	244% 78g	67.4% 21.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	71% 12g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	235% 305g	130g per day for Men 19-50 years
Sugars	233% 169g	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	26.3% 9.98g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	14.7% 0.19mg	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	56.7% 227μg	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.45μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.76% 4.54IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	21% 209mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	101% 0.91mg	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	113% 9.07mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	243% 5.58mg	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	56.4% 395mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	92% 50.3μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	80% 1202mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Cookies, graham crackers, chocolate-coated versus 1 lb of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• 1 pound of Cookies, graham crackers, chocolate-coated has 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• 1 pound of Cookies, graham crackers, chocolate-coated has 1.8 times more Calcium and 1.5 times more Potassium than Cookies, oatmeal, dry mix.
• While 1 lb of Cookies, oatmeal, dry mix contains 3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix contain similar levels of Copper, Iron and Selenium per one pound.
• 1 pound of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cookies, graham crackers, chocolate-coated has 1.3 times more Fat, 3.6 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, oatmeal, dry mix.
• While 1 lb of Cookies, oatmeal, dry mix contains 2.6 times more Omega 3 and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix offer comparable quantities of Energy and Carbohydrate per one pound.