Comparing Nutrients in 1 pound Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	70.4% 2041kcal	78.2% 2268kcal	2900kcal per day for Men 19-50 years
Fat	84.6% 82g	121% 117g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	244% 78g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	64.4% 11g	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	240% 312g	233% 303g	130g per day for Men 19-50 years
Sugars	154% 112g	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	33.4% 12.7g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	50.2% 28g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	67% 268μg	56.7% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	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	7.86% 1.18mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.2% 36.3μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	16.8% 168mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	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	146% 11.7mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	89.4% 626mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	92% 50.3μg	55μg per day for Men 19-50 years
Sodium	157% 2359mg	80% 1202mg	1500mg per day for Men 19-50 years
Zinc	32.6% 3.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.7% 26g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated per 1 lb

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

Lets compare vitamin content per 1 pound of Cookies, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Cookies, oatmeal, commercially prepared, regular has 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains more Vitamin B12 and 3.8 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Cookies, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 1 pound of Cookies, oatmeal, commercially prepared, regular has 1.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 1.4 times more Copper and 1.9 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium 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, oatmeal, commercially prepared, regular has 2.4 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 lb of Cookies, graham crackers, chocolate-coated contains 1.4 times more Fat, 3.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.5 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per one pound.