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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	22% 638kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.7g	37.7% 36.6g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	76% 24.4g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	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	75% 97g	73% 95g	130g per day for Men 19-50 years
Sugars	48.2% 35g	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	10.4% 3.97g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	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	21% 83.6μg	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	0.79% 0.71mg	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	2.46% 0.37mg	9.36% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	45.7% 3.66mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	28% 196mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	28.6% 15.7μg	55μg per day for Men 19-50 years
Sodium	49% 737mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

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

• 5 ounces of Cookies, oatmeal, commercially prepared, regular have 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.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 1.4 times more Copper and 1.9 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium and Selenium 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, oatmeal, commercially prepared, regular have 2.4 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 5 oz of Cookies, graham crackers, chocolate-coated contain 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.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per five ounces.