Comparing Nutrients in 300 calories Cookies, molasses VS Cookies, graham crackers, chocolate-coated

Weight per 300 calories

• Cookies, molasses: 69.8g
• Cookies, graham crackers, chocolate-coated: 60g

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

Discover which food has more nutrients per 300 calories - Cookies, molasses or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	3.84% 0.061g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.21% 0.6mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	31% 40g	130g per day for Men 19-50 years
Sugars	17% 12.3g	31% 22.4g	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	1.84% 0.7g	3.47% 1.32g	38g per day for Men 19-50 years
Protein	6.98% 3.9g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.73% 0.29mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	2.95% 0.038mg	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	15.5% 62μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.067% 0.06mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.1% 0.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.51% 0.077mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.84μg	3.2% 3.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	13% 0.12mg	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	56% 4.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	12% 0.28mg	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	9.47% 66.3mg	7.46% 52.2mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	2.85% 0.31mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.032% 1.2g	3700g per day for Men 19-50 years

Cookies, Molasses VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, molasses or Cookies, graham crackers, chocolate-coated?

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

• 300 calories of Cookies, molasses have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cookies, molasses vs Cookies, graham crackers, chocolate-coated:

• 300 calories of Cookies, molasses have 2.2 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Sodium than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 1.7 times more Selenium than Cookies, molasses.
• 300 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Magnesium and Potassium
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, molasses have 1.3 times more Carbohydrate and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 1.7 times more Fat, 4.6 times more Saturated Fat, 2.4 times more Omega 6 and 1.8 times more Sugars than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy per 300 calories.
• 300 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Protein
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Fiber in 300 calories.