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

Macros Ratio

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

Macro Nutrients

	Cookies, molasses	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	29.4% 853kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	107% 34g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	102% 133g	130g per day for Men 19-50 years
Sugars	48% 35g	102% 74g	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	5.22% 2g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	20% 11g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Cookies, molasses VS Cookies, graham crackers, chocolate-coated per 7 oz

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

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

• 7 ounces of Cookies, molasses have 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.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B5 and Vitamin K per seven ounces.
• 7 ounces of Cookies, molasses have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, molasses as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cookies, molasses have 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.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 2 times more Selenium than Cookies, molasses.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated contain similar levels of Phosphorus 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, molasses have 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 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.
• Both Cookies, molasses and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per seven ounces.