Comparing Nutrients in 7 ounces Cookies, fig bars VS Cookies, chocolate chip, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, fig bars	4%	18%	78%
Cookies, chocolate chip, dry mix	4%	45%	51%

Macro Nutrients

	Cookies, fig bars	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Energy	24% 691kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	6.96% 2.23g	51.6% 16.5g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 141g	101% 131g	130g per day for Men 19-50 years
Sugars	127% 92g	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	24% 9.13g	NA	38g per day for Men 19-50 years
Protein	13% 7.34g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Cookies, fig bars	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	24.7% 3.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	2.6% 0.034mg	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	17.4% 69.5μg	25.3% 101μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	8.6% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, fig bars	Cookies, chocolate chip, dry mix	Recommended Dietary Allowance
Calcium	12.7% 127mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	66% 0.6mg	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	72% 5.75mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	31.3% 0.72mg	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	17.6% 123mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	38.4% 575mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.88% 32.7g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, fig bars VS Cookies, chocolate chip, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, fig bars versus 7 oz of Cookies, chocolate chip, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, fig bars vs Cookies, chocolate chip, dry mix:

• 7 ounces of Cookies, fig bars have 2.1 times more Vitamin B5, 4.4 times more Vitamin B6 and more Vitamin B12 than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 1.5 times more Vitamin B9 than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, chocolate chip, dry mix provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin B6 and Vitamin B12
• Both Cookies, fig bars as well as Cookies, chocolate chip, dry mix have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cookies, fig bars vs Cookies, chocolate chip, dry mix:

• 7 ounces of Cookies, fig bars have 1.5 times more Calcium, 1.4 times more Iron, 1.4 times more Selenium and 1.2 times more Sodium than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 2 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.5 times more Zinc than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, chocolate chip, dry mix contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, fig bars have 1.4 times more Omega 3 than Cookies, chocolate chip, dry mix.
• While 7 oz of Cookies, chocolate chip, dry mix contain 1.4 times more Energy, 3.5 times more Fat and 7.4 times more Saturated Fat than Cookies, fig bars.
• Both Cookies, fig bars and Cookies, chocolate chip, dry mix offer comparable quantities of Omega 6, Carbohydrate and Protein per seven ounces.