Comparing Nutrients in 1 pound Cookies, molasses VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	67.3% 1950kcal	72.3% 2096kcal	2900kcal per day for Men 19-50 years
Fat	60% 58g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	45.5% 14.6g	67.4% 21.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	38.6% 0.62g	1.6g per day for Men 19-50 years
Omega 6	43.8% 7.44g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	235% 305g	130g per day for Men 19-50 years
Sugars	110% 80g	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	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	45.4% 25.4g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	41.5% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	101% 404μg	56.7% 227μg	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	0.5% 0.45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	33.6% 336mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	365% 29mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	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	61.6% 431mg	106% 739mg	700mg per day for Men 19-50 years
Potassium	46% 1569mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	139% 2082mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.71% 26.3g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 per 1 lb.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 3 times more Calcium, 1.9 times more Copper, 2.9 times more Iron and 1.9 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.7 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Magnesium, Manganese and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, oatmeal, dry mix contain 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.6 times more Omega 6 than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.