Comparing Nutrients in 5 ounces Cookies, molasses VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	21% 610kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	14.2% 4.55g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	22% 3.76g	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	73.4% 95g	130g per day for Men 19-50 years
Sugars	34.4% 25g	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	3.73% 1.4g	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.8% 0.37mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.58% 0.06mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	10.5% 105mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	31.5% 0.28mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	76% 1.74mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.22% 8.22g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 per 5 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 3 times more Calcium, 1.9 times more Copper, 2.9 times more Iron and 1.9 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.7 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Magnesium, Manganese and Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, dry mix contain 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.6 times more Omega 6 than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.