Comparing Nutrients in 1 pound Cookies, molasses VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	67.3% 1950kcal	70.4% 2041kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	84.6% 82g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	64% 20.5g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	43.8% 7.44g	64.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	240% 312g	130g per day for Men 19-50 years
Sugars	110% 80g	154% 112g	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	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	23% 0.3mg	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	101% 404μg	67% 268μg	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	2.5% 2.27mg	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	3.33% 0.5mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	30.2% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	33.6% 336mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	67.5% 0.61mg	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	365% 29mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	165% 3.8mg	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	61.6% 431mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	139% 2082mg	157% 2359mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.7% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.4 times more Vitamin E and 1.5 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 2 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 2.4 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.5 times more Phosphorus, 1.8 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Sugars and 2.8 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.