Comparing Nutrients in 500 calories Cookies, molasses VS Cookies, oatmeal, commercially prepared, regular

Weight per 500 calories

• Cookies, molasses: 116g
• Cookies, oatmeal, commercially prepared, regular: 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, molasses or Cookies, oatmeal, commercially prepared, regular?

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	20.7% 20g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.73g	15.7% 5.02g	32g per day for Men 19-50 years
Omega 3	6.4% 0.1g	8.96% 0.14g	1.6g per day for Men 19-50 years
Omega 6	11.2% 1.9g	15.8% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	37.8% 27.4g	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	8.2% 3.1g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.62% 5.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.52mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.56% 0.48mg	8.58% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	5.64% 0.073mg	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	16.4% 65.6μg	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	0.62% 0.56mg	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	0.85% 0.13mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	7.4% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	16.5% 0.15mg	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	36% 2.87mg	8mg per day for Men 19-50 years
Magnesium	14.4% 60.5mg	8.73% 36.7mg	420mg per day for Men 19-50 years
Manganese	63.5% 1.46mg	40.5% 0.93mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	12% 402mg	4.64% 158mg	3400mg per day for Men 19-50 years
Selenium	12% 6.5μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	35.6% 534mg	38.5% 578mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	7.98% 0.88mg	11mg per day for Men 19-50 years
Water	0.18% 6.74g	0.17% 6.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B5 per 500 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 2.1 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese and 2.5 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Sugars and 2.7 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.