Comparing Nutrients in 5 ounces Cookies, chocolate chip, commercially prepared, regular, lower fat VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	22% 639kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	29.2% 0.47g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	44.3% 7.53g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	89.3% 116g	130g per day for Men 19-50 years
Sugars	64.2% 46.5g	84.6% 61.4g	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	11% 4.25g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	15% 8.46g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.68% 0.23mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	8.4% 0.11mg	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	22% 88μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, commercially prepared, regular, lower fat	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	0% 0mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.3% 0.1mg	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	57% 4.56mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	11.8% 0.27mg	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	12.8% 89.3mg	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	39.5% 593mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.28% 10.4g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, commercially prepared, regular, lower fat VS Cake, yellow, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, commercially prepared, regular, lower fat versus 5 oz of Cake, yellow, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, yellow, enriched, dry mix:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.6 times more Vitamin E and 1.4 times more Vitamin K than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 2.2 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, commercially prepared, regular, lower fat vs Cake, yellow, enriched, dry mix:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 2.8 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Manganese, 2.9 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain more Calcium, 4.9 times more Phosphorus and 1.7 times more Sodium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat lack sufficient amounts of Calcium
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, lower fat have 1.2 times more Energy, 5.1 times more Fat, 3.7 times more Saturated Fat, 25.4 times more Omega 3, 24.4 times more Omega 6, 2.5 times more Fiber and 1.6 times more Protein than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 1.3 times more Sugars than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• Both Cookies, chocolate chip, commercially prepared, regular, lower fat and Cake, yellow, enriched, dry mix offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6