Comparing Nutrients in 7 ounces Tart, breakfast, low fat VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	25.5% 738kcal	30.2% 877kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	42.8% 41.5g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	103% 133g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	3.45% 2.5g	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	7.83% 2.98g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	14% 7.9g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	63% 566μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	NA	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	49.6% 198μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.38% 7.54mg	0% 0mg	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	7% 1.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	NA	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	85% 6.8mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	26.4% 185mg	NA	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	NA	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	40.7% 611mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	NA	11mg per day for Men 19-50 years
Water	0.65% 24g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 2.2 times more Calcium and 1.7 times more Iron than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 1.3 times more Potassium than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tart, breakfast, low fat has 3.9 times more Sugars than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 3.5 times more Fat, 3.5 times more Saturated Fat, 1.3 times more Fiber and 1.4 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Tart, breakfast, low fat as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.