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

Weight per 500 calories

• Cookies, oatmeal, dry mix: 108g
• 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, oatmeal, dry mix or Cookies, graham crackers, chocolate-coated?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, oatmeal, 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	21.4% 20.8g	26.6% 26g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	53.8% 17g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	56% 73g	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	12.6% 7.03g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	13.5% 54μg	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	0.12% 0.11mg	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, oatmeal, dry mix	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	30% 2.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	25.2% 176mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	5.83% 198mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	7.87% 0.87mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	0.054% 2g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cookies, graham crackers, chocolate-coated contain 1.8 times more Vitamin B1 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B2 and Vitamin B9 per 500 calories.
• 500 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B3
• Both Cookies, oatmeal, 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, oatmeal, dry mix vs Cookies, graham crackers, chocolate-coated:

• 500 calories of Cookies, oatmeal, dry mix have 1.2 times more Iron, 3.2 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus and 1.9 times more Sodium than Cookies, graham crackers, chocolate-coated.
• Both Cookies, oatmeal, dry mix and Cookies, graham crackers, chocolate-coated contain similar levels of Copper and Selenium per 500 calories.
• 500 calories of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Magnesium
• Both Cookies, oatmeal, dry mix as well as Cookies, graham crackers, chocolate-coated lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, dry mix have 1.8 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 500 kcal of Cookies, graham crackers, chocolate-coated contain 3.3 times more Saturated Fat and 1.6 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Cookies, graham crackers, chocolate-coated provide inadequate amounts of Protein
• Both Cookies, oatmeal, dry mix as well as Cookies, graham crackers, chocolate-coated provide inadequate amounts of Omega 3 in 500 calories.