Comparing Nutrients in 500 calories Cookies, molasses VS Cookies, graham crackers, chocolate-coated

Weight per 500 calories

• Cookies, molasses: 116g
• 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, molasses or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	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	66% 86g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	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	3.06% 1.16g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	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	34.4% 0.41mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.56% 0.48mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	26% 103μg	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	0% 0IU	0.17% 1IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	93% 7.48mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	14.4% 60.5mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	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	15.8% 110mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.74g	0.054% 2g	3700g per day for Men 19-50 years

Cookies, Molasses VS Cookies, Graham Crackers, Chocolate-coated Nutrients Per 500 Kcal

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

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

• 500 calories of Cookies, molasses have 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, molasses 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 500 calories.

Comparing minerals per 500 calories for Cookies, molasses vs Cookies, graham crackers, chocolate-coated:

• 500 calories of Cookies, molasses have 2.2 times more Copper, 3.7 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Sodium than Cookies, graham crackers, chocolate-coated.
• While 500 kcal of Cookies, graham crackers, chocolate-coated contain 1.7 times more Selenium than Cookies, molasses.
• 500 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Magnesium and Potassium
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, molasses have 1.3 times more Carbohydrate and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 500 kcal of Cookies, graham crackers, chocolate-coated contain 1.7 times more Fat, 4.6 times more Saturated Fat, 2.4 times more Omega 6 and 1.8 times more Sugars than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Protein
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 and Fiber in 500 calories.