Comparing Nutrients in 300 calories Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix

Weight per 300 calories

• Cookies, graham crackers, chocolate-coated: 60g
• Cookies, oatmeal, dry mix: 65g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, graham crackers, chocolate-coated or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	9.65% 3.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0.21% 0.6mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	31% 22.4g	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	3.47% 1.32g	NA	38g per day for Men 19-50 years
Protein	4.3% 2.4g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	5.28% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.95% 0.038mg	2.1% 0.027mg	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	7.5% 30μg	8.1% 32.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.067% 0.06mg	0.072% 0.065mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.1% 0.6IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.96% 0.59mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	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	2.76% 27.6mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.4% 0.13mg	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	15% 1.2mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	34.7% 0.8mg	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	7.46% 52.2mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	12% 6.66μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	20.5% 307mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	4.72% 0.52mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.093% 3.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• Cookies, graham crackers, chocolate-coated have 1.8 times more Vitamin B1 and 1.2 times more Vitamin B3 than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.3 times more Vitamin B5 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 3.2 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.9 times more Sodium and 4.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Copper, Iron and Selenium per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, graham crackers, chocolate-coated have 1.2 times more Fat, 3.3 times more Saturated Fat and 1.6 times more Omega 6 than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 2.8 times more Omega 3 and 1.8 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.