Comparing Nutrients in 500 calories Cookies, chocolate chip, commercially prepared, special dietary VS Cookies, oatmeal, commercially prepared, special dietary

Weight per 500 calories

• Cookies, chocolate chip, commercially prepared, special dietary: 111g
• Cookies, oatmeal, commercially prepared, special dietary: 111g

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

Which food has more nutrients per 500 calories - Cookies, chocolate chip, commercially prepared, special dietary or Cookies, oatmeal, commercially prepared, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, special dietary	3%	33%	64%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, special dietary	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.2% 18.7g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	9.37% 3g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	41.3% 7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.6g	60% 78g	130g per day for Men 19-50 years
Sugars	61% 44.2g	48.6% 35.2g	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	4.68% 1.78g	8.5% 3.23g	38g per day for Men 19-50 years
Protein	7.74% 4.33g	9.55% 5.35g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, special dietary	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.47% 0.22mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	2.23% 0.029mg	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% 60μg	13% 51.2μg	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	0.37% 0.33mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.85% 1.18mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.7% 4.44μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, special dietary	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	5.1% 51mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	18.7% 0.17mg	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	48.6% 3.9mg	56.7% 4.53mg	8mg per day for Men 19-50 years
Magnesium	5.56% 23.3mg	4.5% 19mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	31% 0.71mg	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	17.3% 121mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	5.73% 195mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	18% 271mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	4.75% 0.52mg	4.96% 0.55mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	0.2% 7.24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, commercially prepared, special dietary vs Cookies, oatmeal, commercially prepared, special dietary:

• Cookies, oatmeal, commercially prepared, special dietary contain 1.4 times more Vitamin B5, 1.4 times more Vitamin E and 1.8 times more Vitamin K than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cookies, chocolate chip, commercially prepared, special dietary vs Cookies, oatmeal, commercially prepared, special dietary:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.4 times more Copper and 1.2 times more Magnesium than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 1.8 times more Manganese and 1.7 times more Selenium than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Calcium, Iron, Phosphorus, Potassium and Sodium per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, chocolate chip, commercially prepared, special dietary have 1.5 times more Saturated Fat and 1.3 times more Sugars than Cookies, oatmeal, commercially prepared, special dietary.
• While Cookies, oatmeal, commercially prepared, special dietary contain 1.3 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Fiber than Cookies, chocolate chip, commercially prepared, special dietary.
• Both Cookies, chocolate chip, commercially prepared, special dietary and Cookies, oatmeal, commercially prepared, special dietary have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Cookies, chocolate chip, commercially prepared, special dietary as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.