Comparing Nutrients in 5 ounces Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	3%	46%	51%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Cookies, fig bars	Recommended Dietary Allowance
Energy	23.5% 682kcal	17% 493kcal	2900kcal per day for Men 19-50 years
Fat	38.6% 37.4g	10.7% 10.3g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	4.97% 1.6g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	24% 4.05g	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	72.4% 94g	77.3% 100g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	19.4% 7.37g	17% 6.52g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	16.6% 2.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	6.38% 25.5μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.95% 0.071μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.24mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	6.85% 8.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated	Cookies, fig bars	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	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	55.5% 4.44mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	18.2% 128mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	8.5% 4.68μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Cookies, fig bars:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.4 times more Vitamin E and 1.9 times more Vitamin K than Cookies, fig bars.
• While Cookies, fig bars contain 4.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.8 times more Vitamin B12 than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Cookies, fig bars have similar amounts of Vitamin B2 per 5 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Cookies, fig bars have insufficient amounts of Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated vs Cookies, fig bars:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 2.1 times more Copper, 1.4 times more Magnesium, 1.5 times more Phosphorus and 1.5 times more Zinc than Cookies, fig bars.
• While Cookies, fig bars contain 1.8 times more Calcium than Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Cookies, fig bars have similar amounts of Iron, Manganese, Potassium, Selenium and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated have 1.4 times more Energy, 3.6 times more Fat and 6.6 times more Saturated Fat than Cookies, fig bars.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated and Cookies, fig bars have similar amounts of Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated as well as Cookies, fig bars have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.