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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cookies, oatmeal, dry mix	Cookies, molasses	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.14% 0.46mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	0% 0μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, dry mix	Cookies, molasses	Recommended Dietary Allowance
Calcium	2.5% 25mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	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	27.8% 2.22mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	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	23.3% 163mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.4% 183mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 473mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	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, oatmeal, dry mix vs Cookies, molasses:

• Cookies, molasses contain 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, oatmeal, dry mix and Cookies, molasses have similar amounts of Vitamin B5 per 100 g.
• Both Cookies, oatmeal, dry mix as well as Cookies, molasses have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

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

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, dry mix have 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, oatmeal, dry mix and Cookies, molasses have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Cookies, oatmeal, dry mix as well as Cookies, molasses have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.