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

Macros Ratio

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

Macro Nutrients

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	21% 610kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	73% 95g	130g per day for Men 19-50 years
Sugars	34.4% 25g	73% 53g	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	3.73% 1.4g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	14% 7.94g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.98% 0.091mg	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	31.5% 126μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	10.5% 105mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	30.6% 0.27mg	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	114% 9.1mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	28.6% 0.66mg	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	19.2% 135mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, molasses VS Cookies, graham crackers, chocolate-coated per 5 oz

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

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

• 5 ounces of Cookies, molasses have 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.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B5 and Vitamin K per five ounces.
• 5 ounces of Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Cookies, molasses have 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.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 2 times more Selenium than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus 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, molasses have 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 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.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per five ounces.