Comparing Nutrients in 300 calories Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated

Weight per 300 calories

• Cookies, oatmeal, commercially prepared, regular: 66.7g
• 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, oatmeal, commercially prepared, regular or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	5.38% 0.086g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	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	35.2% 45.8g	31% 40g	130g per day for Men 19-50 years
Sugars	22.7% 16.4g	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	4.9% 1.87g	3.47% 1.32g	38g per day for Men 19-50 years
Protein	7.4% 4.13g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.37% 3.33μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	9.83% 39.3μg	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	0.37% 0.33mg	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	1.16% 0.17mg	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	3.2% 3.84μg	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	2.47% 24.7mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	9.93% 0.089mg	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	21.5% 1.72mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.3% 9.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	13% 92mg	7.46% 52.2mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	23% 347mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.032% 1.2g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Commercially Prepared, Regular VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, commercially prepared, regular or Cookies, graham crackers, chocolate-coated?

Lets compare vitamin content per 300 calories of Cookies, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B1 per 300 calories.
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 1.4 times more Iron, 2 times more Manganese, 1.8 times more Phosphorus and 2.2 times more Sodium than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 1.3 times more Copper than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated contain similar levels of Selenium per 300 calories.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 300 kcal of Cookies, graham crackers, chocolate-coated contain 1.3 times more Fat, 3.4 times more Saturated Fat, 1.7 times more Omega 6 and 1.4 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 300 calories.
• 300 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Protein
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Fiber in 300 calories.