Comparing Nutrients in 100 grams Cookies, graham crackers, chocolate-coated VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, graham crackers, chocolate-coated	3%	45%	52%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	26.6% 26g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	53.8% 17g	15% 4.76g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	26.5% 4.5g	15.6% 2.66g	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	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	51.4% 37.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.92% 0.064mg	3.23% 0.042mg	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	12.5% 50μg	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	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.17% 1IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, graham crackers, chocolate-coated	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	4.6% 46mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	22.2% 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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	53.5% 1.23mg	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	7.85% 267mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	17.7% 265mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.14% 5.3g	3700g per day for Men 19-50 years

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

• Cookies, graham crackers, chocolate-coated have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cookies, graham crackers, chocolate-coated vs Cookies, oatmeal, dry mix:

• Cookies, graham crackers, chocolate-coated have 1.8 times more Calcium and 1.5 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 3 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.8 times more Sodium and 4 times more Zinc than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Copper, Iron and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, graham crackers, chocolate-coated have 1.3 times more Fat, 3.6 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 2.6 times more Omega 3 and 1.6 times more Protein than Cookies, graham crackers, chocolate-coated.
• Both Cookies, graham crackers, chocolate-coated and Cookies, oatmeal, dry mix have similar amounts of Energy and Carbohydrate per 100 g.
• Both Cookies, graham crackers, chocolate-coated as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.