Comparing Nutrients in 100 grams Cookies, molasses VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	15% 430kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	13% 13g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	15% 4.76g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.65% 1.64g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	10% 5.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	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	22.3% 89μg	12.5% 50μg	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	0.11% 0.1mg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	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	80.4% 6.43mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	13.6% 95mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	10% 346mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.16% 5.8g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 2.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 per 100 g.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cookies, molasses vs Cookies, oatmeal, dry mix:

• Cookies, molasses have 3 times more Calcium, 1.9 times more Copper, 2.9 times more Iron and 1.9 times more Potassium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.7 times more Phosphorus, 1.9 times more Selenium and 1.8 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Magnesium, Manganese and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, dry mix contain 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.6 times more Omega 6 than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, dry mix have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Cookies, molasses as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.