Comparing Nutrients in 5 ounces Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	24.4% 709kcal	22% 638kcal	2900kcal per day for Men 19-50 years
Fat	37.7% 36.6g	26.4% 25.7g	97g per day for Men 19-50 years
Saturated Fat	76% 24.4g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	20% 3.42g	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	75% 97g	130g per day for Men 19-50 years
Sugars	73% 53g	48.2% 35g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.67g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	7.2% 0.094mg	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	21% 83.6μg	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	0.79% 0.71mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.27mg	21% 0.19mg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	51.7% 1.2mg	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	17.6% 123mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	28.6% 15.7μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	25% 376mg	49% 737mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 3.8 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.5 times more Vitamin B2 and 1.3 times more Vitamin B3 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular:

• Cookies, graham crackers, chocolate-coated have 1.2 times more Calcium, 1.4 times more Copper and 1.9 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, graham crackers, chocolate-coated have 1.4 times more Fat, 3.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.5 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.4 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.