Comparing Nutrients in 100 grams Cookies, gingersnaps VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Cookies, gingersnaps	5%	21%	74%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Cookies, gingersnaps	Cookies, molasses	Recommended Dietary Allowance
Energy	14.3% 416kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	13% 13g	97g per day for Men 19-50 years
Saturated Fat	7.66% 2.45g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	4.56% 0.073g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	7.64% 1.3g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	27.5% 20g	24.3% 17.6g	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	5.8% 2.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	10% 5.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, gingersnaps	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.54% 0.098mg	8% 0.1mg	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	21.8% 87μg	22.3% 89μg	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% 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	6.47% 0.97mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gingersnaps	Cookies, molasses	Recommended Dietary Allowance
Calcium	7.7% 77mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	41.4% 0.37mg	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	80% 6.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	54.7% 1.26mg	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	12% 83mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	9.27% 5.1μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	37% 555mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	5% 0.55mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, gingersnaps vs Cookies, molasses:

• Cookies, gingersnaps have 8.8 times more Vitamin E than Cookies, molasses.
• While Cookies, molasses contain 1.8 times more Vitamin B1 and 2.2 times more Vitamin K than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Cookies, molasses have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Cookies, gingersnaps as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, gingersnaps vs Cookies, molasses:

• Cookies, gingersnaps have 1.2 times more Manganese, 1.2 times more Sodium and 1.2 times more Zinc than Cookies, molasses.
• Both Cookies, gingersnaps and Cookies, molasses have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, gingersnaps have 2.2 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.3 times more Omega 6 than Cookies, gingersnaps.
• Both Cookies, gingersnaps and Cookies, molasses have similar amounts of Energy, Omega 3, Carbohydrate, Sugars and Protein per 100 g.
• Both Cookies, gingersnaps as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.