Comparing Nutrients in 5 ounces Tart, breakfast, low fat VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	18% 527kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	8.75% 8.5g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	7.14% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	73.3% 95g	130g per day for Men 19-50 years
Sugars	9.52% 6.9g	2.46% 1.8g	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	5.6% 2.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	10% 5.66g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	45% 404μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	NA	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	35.4% 142μg	20.6% 82.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6% 5.4mg	0% 0mg	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	5% 0.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	NA	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	60.6% 4.85mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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% 132mg	NA	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	NA	55μg per day for Men 19-50 years
Sodium	34% 512mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	0.19% 7.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Vitamin B1 per 5 oz.

Comparing minerals per 5 ounces for Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 2.2 times more Calcium and 1.7 times more Iron than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 1.3 times more Potassium than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tart, breakfast, low fat has 3.9 times more Sugars than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 3.5 times more Fat, 3.5 times more Saturated Fat, 1.3 times more Fiber and 1.4 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Tart, breakfast, low fat as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.