Comparing Nutrients in 100 calories Cookies, molasses VS Cookies, oatmeal, commercially prepared, regular

Weight per 100 calories

• Cookies, molasses: 23.3g
• Cookies, oatmeal, commercially prepared, regular: 22g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Cookies, molasses or Cookies, oatmeal, commercially prepared, regular?

Macros Ratio

	Protein	Fat	Carbs
Cookies, molasses	5%	27%	68%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	4.15% 4.02g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.75g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.28% 0.02g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.15% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17g	11.7% 15.3g	130g per day for Men 19-50 years
Sugars	5.65% 4.1g	7.56% 5.5g	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	0.61% 0.23g	1.64% 0.62g	38g per day for Men 19-50 years
Protein	2.33% 1.3g	2.46% 1.38g	56g per day for Men 19-50 years

Vitamins

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.88% 0.083mg	4.94% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.9% 0.096mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.86% 0.024mg	1.13% 0.015mg	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	5.17% 20.7μg	3.28% 13μg	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	0.12% 0.11mg	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	0.17% 0.026mg	0.39% 0.058mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.28μg	1.5% 1.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, molasses	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	0.82% 8.22mg	1000mg per day for Men 19-50 years
Copper	9.64% 0.087mg	3.3% 0.03mg	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	18.7% 1.5mg	7.17% 0.57mg	8mg per day for Men 19-50 years
Magnesium	2.88% 12mg	1.75% 7.33mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	8.1% 0.19mg	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	3.16% 22mg	4.4% 30.7mg	700mg per day for Men 19-50 years
Potassium	2.37% 80.5mg	0.93% 31.6mg	3400mg per day for Men 19-50 years
Selenium	2.37% 1.3μg	3.96% 2.18μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	7.7% 116mg	1500mg per day for Men 19-50 years
Zinc	0.95% 0.1mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.036% 1.35g	0.034% 1.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Vitamin K than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Vitamin B5 per 100 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Cookies, molasses vs Cookies, oatmeal, commercially prepared, regular:

• Cookies, molasses have 2.1 times more Calcium, 2.9 times more Copper, 2.6 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese and 2.5 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, oatmeal, commercially prepared, regular contain 1.4 times more Fat, 1.3 times more Saturated Fat, 1.4 times more Omega 3, 1.4 times more Omega 6, 1.3 times more Sugars and 2.7 times more Fiber than Cookies, molasses.
• Both Cookies, molasses and Cookies, oatmeal, commercially prepared, regular have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cookies, molasses as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.