Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Energy	34.2% 992kcal	29.4% 853kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	20% 6.37g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	19% 3.26g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	113% 146g	130g per day for Men 19-50 years
Sugars	102% 74g	48% 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	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	14% 7.94g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	58.7% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	37.6% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	16% 0.21mg	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	25% 99μg	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Calcium	9.13% 91mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	82.2% 0.74mg	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	49.6% 3.97mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	108% 2.5mg	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	24.7% 173mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	60.7% 911mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• While Cookies, molasses contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Vitamin B5 and Vitamin K per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have 2 times more Selenium than Cookies, molasses.
• While Cookies, molasses contain 1.6 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium, 1.7 times more Sodium and 2.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated have 2 times more Fat, 5.4 times more Saturated Fat, 2.7 times more Omega 6, 2.1 times more Sugars and 2.2 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.