Comparing Nutrients in 7 ounces Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	34.2% 992kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	52.8% 51g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	107% 34g	29.5% 9.44g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	31% 5.27g	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	103% 134g	130g per day for Men 19-50 years
Sugars	102% 74g	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	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	14% 7.94g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	6.4% 0.083mg	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	25% 99μg	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	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	9.13% 91mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	44% 0.4mg	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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	106% 2.44mg	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	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	35% 526mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, graham crackers, chocolate-coated versus 7 oz of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cookies, graham crackers, chocolate-coated have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B12
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 1.8 times more Calcium and 1.5 times more Potassium than Cookies, oatmeal, dry mix.
• While 7 oz of Cookies, oatmeal, dry mix contain 3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix contain similar levels of Copper, Iron and Selenium per seven ounces.
• 7 ounces of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, graham crackers, chocolate-coated have 1.3 times more Fat, 3.6 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, oatmeal, dry mix.
• While 7 oz of Cookies, oatmeal, dry mix contain 2.6 times more Omega 3 and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix offer comparable quantities of Energy and Carbohydrate per seven ounces.