Comparing Nutrients in 100 grams Cookies, brownies, dry mix, regular VS Cookies, chocolate chip, commercially prepared, regular, lower fat

Macros Ratio

	Protein	Fat	Carbs
Cookies, brownies, dry mix, regular	4%	29%	67%
Cookies, chocolate chip, commercially prepared, regular, lower fat	5%	35%	60%

Macro Nutrients

	Cookies, brownies, dry mix, regular	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Energy	15% 434kcal	15.6% 451kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	7.87% 2.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	32.6% 5.55g	31.2% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	45.3% 33g	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	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	7.14% 4g	10.7% 5.97g	56g per day for Men 19-50 years

Vitamins

	Cookies, brownies, dry mix, regular	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.8% 0.17mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	14.2% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.62% 0.13mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	1.7% 0.022mg	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	8.75% 35μg	15.5% 62μg	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	0.33% 0.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, brownies, dry mix, regular	Cookies, chocolate chip, commercially prepared, regular, lower fat	Recommended Dietary Allowance
Calcium	1.9% 19mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22.7% 0.2mg	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	25% 2mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	17% 0.39mg	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	11.7% 82mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	6.44% 219mg	3.94% 134mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	28% 418mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.2% 7.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, brownies, dry mix, regular vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cookies, brownies, dry mix, regular have 3 times more Vitamin B6 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Cookies, brownies, dry mix, regular as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cookies, brownies, dry mix, regular vs Cookies, chocolate chip, commercially prepared, regular, lower fat:

• Cookies, brownies, dry mix, regular have more Calcium, 1.4 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus and 1.6 times more Potassium than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 1.6 times more Iron, 2.3 times more Selenium and 1.4 times more Sodium than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, brownies, dry mix, regular have 2.3 times more Omega 3 than Cookies, chocolate chip, commercially prepared, regular, lower fat.
• While Cookies, chocolate chip, commercially prepared, regular, lower fat contain 2.4 times more Saturated Fat and 1.5 times more Protein than Cookies, brownies, dry mix, regular.
• Both Cookies, brownies, dry mix, regular and Cookies, chocolate chip, commercially prepared, regular, lower fat have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 100 g.
• Both Cookies, brownies, dry mix, regular as well as Cookies, chocolate chip, commercially prepared, regular, lower fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.