Comparing Nutrients in 500 calories Cookies, chocolate chip, dry mix VS Cookies, graham crackers, chocolate-coated

Weight per 500 calories

• Cookies, chocolate chip, dry mix: 101g
• Cookies, graham crackers, chocolate-coated: 100g

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

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, dry mix or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	NA	51.4% 37.3g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	8.26% 4.63g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.3% 0.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.92% 0.064mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	21.6% 0.19mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.62% 36.2mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	20% 0.46mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.15% 209mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.082% 3g	0.054% 2g	3700g per day for Men 19-50 years

Cookies, Chocolate Chip, Dry Mix VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, chocolate chip, dry mix or Cookies, graham crackers, chocolate-coated?

Lets compare vitamin content per 500 calories of Cookies, chocolate chip, dry mix vs Cookies, graham crackers, chocolate-coated:

• 500 calories of Cookies, chocolate chip, dry mix have 1.4 times more Vitamin B2 than Cookies, graham crackers, chocolate-coated.
• While 500 kcal of Cookies, graham crackers, chocolate-coated contain 1.4 times more Vitamin B1 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cookies, chocolate chip, dry mix vs Cookies, graham crackers, chocolate-coated:

• 500 calories of Cookies, chocolate chip, dry mix have 1.6 times more Copper than Cookies, graham crackers, chocolate-coated.
• While 500 kcal of Cookies, graham crackers, chocolate-coated contain 1.3 times more Manganese and 4.6 times more Selenium than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated contain similar levels of Iron, Phosphorus and Sodium per 500 calories.
• 500 calories of Cookies, chocolate chip, dry mix lack sufficient amounts of Selenium
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cookies, graham crackers, chocolate-coated contain 2.1 times more Saturated Fat and 1.8 times more Omega 6 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• Both Cookies, chocolate chip, dry mix as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Protein in 500 calories.