Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coated VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	24.4% 709kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	76% 24.4g	37% 11.8g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	20.7% 3.52g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	72% 94g	130g per day for Men 19-50 years
Sugars	73% 53g	NA	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	8.2% 3.1g	NA	38g per day for Men 19-50 years
Protein	10% 5.67g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	4.85% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	1.85% 0.024mg	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	17.7% 71μg	18% 72.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.9% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.24% 1.4IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.27mg	47.2% 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	35.4% 2.83mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	22.4% 0.51mg	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	17.6% 123mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	27.4% 411mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cookies, chocolate chip, dry mix per 5 oz

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

Lets compare vitamin content per 5 ounces of Cookies, graham crackers, chocolate-coated vs Cookies, chocolate chip, dry mix:

• 5 ounces of Cookies, graham crackers, chocolate-coated have 1.4 times more Vitamin B1, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate chip, dry mix.
• While 5 oz of Cookies, chocolate chip, dry mix contain 1.4 times more Vitamin B2 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, chocolate chip, dry mix:

• 5 ounces of Cookies, graham crackers, chocolate-coated have 1.3 times more Manganese, 1.3 times more Potassium and 4.6 times more Selenium than Cookies, chocolate chip, dry mix.
• While 5 oz of Cookies, chocolate chip, dry mix contain 1.5 times more Copper, 2.3 times more Magnesium and 3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix contain similar levels of Calcium, Iron, Phosphorus and Sodium per five ounces.
• 5 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, graham crackers, chocolate-coated have 2.1 times more Saturated Fat and 1.8 times more Omega 6 than Cookies, chocolate chip, dry mix.
• While 5 oz of Cookies, chocolate chip, dry mix contain 2.5 times more Omega 3 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, chocolate chip, dry mix offer comparable quantities of Energy, Fat, Carbohydrate and Protein per five ounces.