Comparing Nutrients in 5 ounces Cookies, molasses VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	21% 610kcal	22% 638kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	26.4% 25.7g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	75% 97g	130g per day for Men 19-50 years
Sugars	34.4% 25g	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	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14% 7.94g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	31.5% 126μg	21% 83.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.79% 0.71mg	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	1.04% 0.16mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	114% 9.1mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	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	19.2% 135mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	49% 737mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.22% 8.08g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 2.4 times more Vitamin E and 1.5 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 2 times more Calcium, 2.8 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 2.4 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.5 times more Phosphorus, 1.8 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Fat, 1.4 times more Saturated Fat, 1.5 times more Omega 3, 1.5 times more Omega 6, 1.4 times more Sugars and 2.8 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.