Comparing Nutrients in 7 ounces Cookies, molasses VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	29.4% 853kcal	31.6% 917kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	20% 6.37g	29.5% 9.44g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	19% 3.26g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 146g	103% 134g	130g per day for Men 19-50 years
Sugars	48% 35g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	20% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.7% 0.7mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.3% 0.52mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	44% 177μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.1% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	14.7% 147mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	160% 12.8mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	27% 189mg	46.2% 323mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 per 7 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 3 times more Calcium, 1.9 times more Copper, 2.9 times more Iron and 1.9 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.7 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Magnesium, Manganese and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, dry mix contain 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.6 times more Omega 6 than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.