Comparing Nutrients in 500 calories Archway Home Style Cookies, Sugar Free Oatmeal VS Tart, breakfast, low fat

Weight per 500 calories

• Archway Home Style Cookies, Sugar Free Oatmeal: 113g
• Tart, breakfast, low fat: 134g

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

Which food has more nutrients per 500 calories - Archway Home Style Cookies, Sugar Free Oatmeal or Tart, breakfast, low fat?

Macros Ratio

	Protein	Fat	Carbs
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Archway Home Style Cookies, Sugar Free Oatmeal	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	8.3% 8.05g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	79.4% 103g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	9.03% 6.55g	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	5.66% 2.15g	5.3% 2g	38g per day for Men 19-50 years
Protein	11% 6.27g	9.58% 5.36g	56g per day for Men 19-50 years

Vitamins

	Archway Home Style Cookies, Sugar Free Oatmeal	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	NA	42.6% 383μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.8% 0.19mg	56.8% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.3% 0.51mg	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	16.4% 65.6μg	33.6% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.68% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.75% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.45% 0.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Archway Home Style Cookies, Sugar Free Oatmeal	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.098mg	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	27.7% 2.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	18% 125mg	700mg per day for Men 19-50 years
Potassium	2.9% 98mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	23.2% 348mg	32.3% 485mg	1500mg per day for Men 19-50 years
Zinc	NA	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	0.15% 5.66g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Archway Home Style Cookies, Sugar Free Oatmeal vs Tart, breakfast, low fat:

• Tart, breakfast, low fat contains 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.5 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Sugar Free Oatmeal.

Comparing minerals per 500 calories for Archway Home Style Cookies, Sugar Free Oatmeal vs Tart, breakfast, low fat:

• Tart, breakfast, low fat contains 2.6 times more Calcium, 2.1 times more Iron and 1.4 times more Sodium than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Archway Home Style Cookies, Sugar Free Oatmeal as well as Tart, breakfast, low fat have insufficient amounts of Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Archway Home Style Cookies, Sugar Free Oatmeal have 2.9 times more Fat and 3 times more Saturated Fat than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 1.4 times more Carbohydrate and 4.6 times more Sugars than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Archway Home Style Cookies, Sugar Free Oatmeal and Tart, breakfast, low fat have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Archway Home Style Cookies, Sugar Free Oatmeal as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.