Comparing Nutrients in 300 calories Cookies, molasses VS Cookies, oatmeal, dry mix

Weight per 300 calories

• Cookies, molasses: 69.8g
• 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, molasses or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	7% 2.24g	9.65% 3.1g	32g per day for Men 19-50 years
Omega 3	3.84% 0.061g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	1.84% 0.7g	NA	38g per day for Men 19-50 years
Protein	6.98% 3.9g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.072% 0.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	5.28% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.73% 0.29mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	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	15.5% 62μg	8.1% 32.5μg	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	0.072% 0.065mg	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	0.51% 0.077mg	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, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.62% 16.2mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	56% 4.5mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	9.47% 66.3mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	20.5% 307mg	1500mg per day for Men 19-50 years
Zinc	2.85% 0.31mg	4.72% 0.52mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.093% 3.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 2.7 times more Vitamin B1, 2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.7 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 per 300 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 3.2 times more Calcium, 2 times more Copper, 3.1 times more Iron and 2 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.6 times more Phosphorus, 1.8 times more Selenium and 1.7 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, oatmeal, dry mix contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.4 times more Omega 3 and 1.5 times more Omega 6 than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.