Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	36% 1044kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	28.6% 27.8g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	116% 151g	130g per day for Men 19-50 years
Sugars	142% 103g	59.3% 43g	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	0.82% 0.6g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	11% 0.14mg	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	7.44% 29.8μg	40% 161μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	0% 0mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	20% 0.18mg	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	30.8% 2.46mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	34% 0.78mg	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	33% 232mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	0.19% 7.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Cookies, shortbread, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered versus 7 oz of Cookies, shortbread, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Cookies, shortbread, reduced fat:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have more Vitamin B12 and 2 times more Vitamin K than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 5.4 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, shortbread, reduced fat provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cookies, shortbread, reduced fat have insufficient amounts of Vitamin B12
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, shortbread, reduced fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Cookies, shortbread, reduced fat:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2.9 times more Copper, 3.2 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Potassium and 1.2 times more Zinc than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 2.4 times more Iron and 4.1 times more Sodium than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, shortbread, reduced fat contain similar levels of Selenium per seven ounces.
• Both Cookies, sugar wafer, chocolate-covered as well as Cookies, shortbread, reduced fat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2 times more Fat, 3.7 times more Saturated Fat, 1.7 times more Omega 3, 2.4 times more Sugars and 2.6 times more Fiber than Cookies, shortbread, reduced fat.
• While 7 oz of Cookies, shortbread, reduced fat contain 1.4 times more Omega 6 and 1.6 times more Protein than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Cookies, shortbread, reduced fat offer comparable quantities of Energy and Carbohydrate per seven ounces.