Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	30.8% 893kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	28% 8.97g	107% 34g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	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	105% 136g	102% 133g	130g per day for Men 19-50 years
Sugars	67.5% 49g	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	14.6% 5.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	22% 12.3g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	29.3% 117μg	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	1.1% 0.99mg	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	3.44% 0.52mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	64% 5.1mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	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	39% 274mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, graham crackers, chocolate-coated per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.5 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.3 times more Vitamin K than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain more Vitamin B12 and 3.8 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular vs Cookies, graham crackers, chocolate-coated:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.3 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 2 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 1.4 times more Copper and 1.9 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium 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, oatmeal, commercially prepared, regular have 2.4 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 7 oz of Cookies, graham crackers, chocolate-coated contain 1.4 times more Fat, 3.8 times more Saturated Fat, 1.9 times more Omega 6 and 1.5 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, graham crackers, chocolate-coated offer comparable quantities of Energy and Carbohydrate per seven ounces.