Comparing Nutrients in 5 ounces Cookies, chocolate chip, dry mix VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate chip, dry mix	4%	45%	51%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Energy	24.3% 704kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	37% 35.7g	10.7% 10.3g	97g per day for Men 19-50 years
Saturated Fat	37% 11.8g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.52g	21.5% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	91% 65.7g	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	17% 6.52g	38g per day for Men 19-50 years
Protein	11.6% 6.52g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.4% 0.29mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.85% 0.24mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	8.18% 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	18% 72.3μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.3% 0.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.85% 8.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate chip, dry mix	Cookies, fig bars	Recommended Dietary Allowance
Calcium	6.1% 61mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	23% 0.21mg	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	36.7% 2.93mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.51mg	21% 0.49mg	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	16% 113mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	27.4% 411mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, chocolate chip, dry mix VS Cookies, fig bars per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, chocolate chip, dry mix versus 5 oz of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, chocolate chip, dry mix vs Cookies, fig bars:

• 5 ounces of Cookies, chocolate chip, dry mix have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 2.1 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, chocolate chip, dry mix as well as Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, chocolate chip, dry mix vs Cookies, fig bars:

• 5 ounces of Cookies, chocolate chip, dry mix have 2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Zinc than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 1.5 times more Calcium, 1.4 times more Iron and 1.4 times more Selenium than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars contain similar levels of Manganese, Potassium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, chocolate chip, dry mix have 1.4 times more Energy, 3.5 times more Fat, 7.4 times more Saturated Fat and 1.2 times more Protein than Cookies, fig bars.
• While 5 oz of Cookies, fig bars contain 1.4 times more Omega 3 than Cookies, chocolate chip, dry mix.
• Both Cookies, chocolate chip, dry mix and Cookies, fig bars offer comparable quantities of Omega 6 and Carbohydrate per five ounces.