Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coated VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Energy	17.2% 500kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	13% 13g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	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	7.14% 4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	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	12.5% 50μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.11% 0.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, molasses	Recommended Dietary Allowance
Calcium	4.6% 46mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	25% 2mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	12.4% 87mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.16% 5.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have more Vitamin B12 and 9 times more Vitamin E than Cookies, molasses.
• While Cookies, molasses contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Vitamin B5 and Vitamin K per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Cookies, molasses:

• Cookies, graham crackers, chocolate-coated have 2 times more Selenium than Cookies, molasses.
• While Cookies, molasses contain 1.6 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 1.3 times more Potassium, 1.7 times more Sodium and 2.3 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, graham crackers, chocolate-coated have 2 times more Fat, 5.4 times more Saturated Fat, 2.7 times more Omega 6, 2.1 times more Sugars and 2.2 times more Fiber than Cookies, molasses.
• While Cookies, molasses contain 1.7 times more Omega 3 and 1.4 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, molasses have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.