Comparing Nutrients in 5 ounces Cookies, fig bars VS Cookies, gingersnaps

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Cookies, gingersnaps	5%	21%	74%

Macro Nutrients

	Cookies, fig bars	Cookies, gingersnaps	Recommended Dietary Allowance
Energy	17% 493kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.3g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.66g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.3% 100g	84% 109g	130g per day for Men 19-50 years
Sugars	91% 65.7g	39% 28.2g	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	17% 6.52g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	9.37% 5.24g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Cookies, gingersnaps	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	10.7% 0.14mg	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	12.4% 49.6μg	31% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	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	6.14% 0.92mg	9.17% 1.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.85% 8.22μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Cookies, gingersnaps	Recommended Dietary Allowance
Calcium	9.07% 91mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	48% 0.43mg	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	51.4% 4.1mg	113% 9.07mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	96% 2.2mg	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	12.6% 88mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	52.4% 787mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, fig bars vs Cookies, gingersnaps:

• Cookies, fig bars have more Vitamin A, more Vitamin B12 and 2.3 times more Vitamin K than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.5 times more Vitamin E than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, gingersnaps have similar amounts of Vitamin B5 per 5 oz.
• Both Cookies, fig bars as well as Cookies, gingersnaps have insufficient amounts of Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, fig bars vs Cookies, gingersnaps:

• Cookies, gingersnaps contain 2.1 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium and 1.4 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, gingersnaps have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, fig bars have 2.5 times more Omega 3, 2 times more Omega 6, 2.3 times more Sugars and 2.1 times more Fiber than Cookies, gingersnaps.
• While Cookies, gingersnaps contain 1.3 times more Fat, 2.2 times more Saturated Fat and 1.5 times more Protein than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, gingersnaps have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cookies, fig bars as well as Cookies, gingersnaps have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.