Comparing Nutrients in 1 pound Cookies, shortbread, reduced fat VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, reduced fat	5%	28%	67%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	70.5% 2046kcal	72% 2087kcal	2900kcal per day for Men 19-50 years
Fat	65.5% 63.5g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	66.5% 21.3g	285% 91g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	20.3% 3.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 345g	214% 278g	130g per day for Men 19-50 years
Sugars	135% 98g	283% 205g	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	1.88% 1.36g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 95g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	61% 23g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.42mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	6.24% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	33.5% 0.44mg	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	92% 367μg	3.4% 13.6μg	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% 0mg	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	73.8% 11mg	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, reduced fat	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	5.9% 59mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	136% 1.22mg	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	169% 13.5mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	NA	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	42.8% 299mg	44% 308mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 17.7 times more Vitamin B1, 5.2 times more Vitamin B2, 14.9 times more Vitamin B3, 27 times more Vitamin B9, 12.8 times more Vitamin E and 3.2 times more Vitamin K than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.4 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cookies, shortbread, reduced fat vs Cookies, coconut macaroon:

• Cookies, shortbread, reduced fat have 2.6 times more Calcium, 3.6 times more Iron and 2.4 times more Sodium than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 3 times more Copper, 2.1 times more Magnesium, 1.4 times more Potassium and 1.5 times more Zinc than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Phosphorus and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cookies, shortbread, reduced fat have 3.5 times more Omega 3, 7 times more Omega 6, 1.2 times more Carbohydrate and 1.8 times more Protein than Cookies, coconut macaroon.
• While Cookies, coconut macaroon contain 1.6 times more Fat, 4.3 times more Saturated Fat, 2.1 times more Sugars and 3.9 times more Fiber than Cookies, shortbread, reduced fat.
• Both Cookies, shortbread, reduced fat and Cookies, coconut macaroon have similar amounts of Energy per 1 lb.
• Both Cookies, shortbread, reduced fat as well as Cookies, coconut macaroon have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.