Comparing Nutrients in 500 calories Cookies, chocolate chip, dry mix VS Cookies, fig bars

Weight per 500 calories

• Cookies, chocolate chip, dry mix: 101g
• Cookies, fig bars: 144g

Cookies, chocolate chip, dry mix have 1.4 times more energy per 100g than Cookies, fig bars. It has very high energy density when compared to other foods. Cookies, fig bars having high energy density.

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, dry mix or Cookies, fig bars?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	78.4% 102g	130g per day for Men 19-50 years
Sugars	NA	92% 66.6g	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	NA	17.4% 6.6g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	9.5% 5.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	8.3% 0.11mg	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	13% 51.3μg	12.6% 50.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.4% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.48% 0.43mg	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	6.23% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.94% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	23.5% 0.21mg	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	26% 2.1mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.62% 36.2mg	9.24% 38.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	21.4% 0.49mg	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	11.5% 80.5mg	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	8.75% 297mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	8.62% 4.74μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	33.5% 503mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.64% 23.7g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Dry Mix VS Cookies, Fig Bars Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, dry mix or Cookies, fig bars?

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, dry mix vs Cookies, fig bars:

• 500 kcal of Cookies, fig bars contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 3 times more Vitamin B5 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B5
• Both Cookies, chocolate chip, dry mix as well as Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate chip, dry mix vs Cookies, fig bars:

• 500 calories of Cookies, chocolate chip, dry mix have 1.4 times more Copper than Cookies, fig bars.
• While 500 kcal of Cookies, fig bars contain 2 times more Iron, 1.3 times more Manganese and 1.7 times more Sodium than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars contain similar levels of Phosphorus per 500 calories.
• Both Cookies, chocolate chip, dry mix as well as Cookies, fig bars lack sufficient amounts of Calcium, Magnesium, Potassium, Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, chocolate chip, dry mix have 2.4 times more Fat and 5.2 times more Saturated Fat than Cookies, fig bars.
• While 500 kcal of Cookies, fig bars contain 1.9 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Carbohydrate than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, chocolate chip, dry mix provide inadequate amounts of Omega 3
• Both Cookies, chocolate chip, dry mix as well as Cookies, fig bars provide inadequate amounts of Protein in 500 calories.