Comparing Nutrients in 5 ounces Cake, pound, commercially prepared, fat-free VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Cake, pound, commercially prepared, fat-free	8%	4%	88%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Cake, pound, commercially prepared, fat-free	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	14% 401kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	73.3% 95g	130g per day for Men 19-50 years
Sugars	67% 48.7g	2.46% 1.8g	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	4.1% 1.56g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	13.7% 7.65g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Cake, pound, commercially prepared, fat-free	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	NA	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	15.2% 61μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cake, pound, commercially prepared, fat-free	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	9.13% 0.082mg	NA	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	36.5% 2.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	NA	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	29.6% 207mg	NA	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	NA	11mg per day for Men 19-50 years
Water	1.2% 44g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cake, pound, commercially prepared, fat-free VS Archway Home Style Cookies, Sugar Free Oatmeal per 5 oz

Compare the macro and micronutrient content in 5 oz of Cake, pound, commercially prepared, fat-free versus 5 oz of Archway Home Style Cookies, Sugar Free Oatmeal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cake, pound, commercially prepared, fat-free vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 5 ounces of Cake, pound, commercially prepared, fat-free have 1.8 times more Vitamin B2 than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 5 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cake, pound, commercially prepared, fat-free vs Archway Home Style Cookies, Sugar Free Oatmeal:

• 5 ounces of Cake, pound, commercially prepared, fat-free have 2.2 times more Calcium and 1.3 times more Potassium than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Cake, pound, commercially prepared, fat-free and Archway Home Style Cookies, Sugar Free Oatmeal contain similar levels of Iron and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cake, pound, commercially prepared, fat-free have 27.3 times more Sugars than Archway Home Style Cookies, Sugar Free Oatmeal.
• While 5 oz of Archway Home Style Cookies, Sugar Free Oatmeal contain 1.6 times more Energy, 17.4 times more Fat, 18.9 times more Saturated Fat and 1.7 times more Fiber than Cake, pound, commercially prepared, fat-free.
• Both Cake, pound, commercially prepared, fat-free and Archway Home Style Cookies, Sugar Free Oatmeal offer comparable quantities of Carbohydrate and Protein per five ounces.