Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coated VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Energy	24.4% 709kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	76% 24.4g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	13.7% 2.33g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	73% 53g	34.4% 25g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	10% 5.67g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	11.3% 0.15mg	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	31.5% 126μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.36% 1.4mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.27mg	58.7% 0.53mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	77.5% 1.8mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.22% 8.22g	3700g per day for Men 19-50 years

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

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• While Cookies, molasses contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Vitamin B5 and Vitamin K per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have 2 times more Selenium than Cookies, molasses.
• While Cookies, molasses contain 1.6 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium, 1.7 times more Sodium and 2.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, graham crackers, chocolate-coated have 2 times more Fat, 5.4 times more Saturated Fat, 2.7 times more Omega 6, 2.1 times more Sugars and 2.2 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.