Comparing Nutrients in 100 grams Tart, breakfast, low fat VS Archway Home Style Cookies, Sugar Free Oatmeal

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Archway Home Style Cookies, Sugar Free Oatmeal	5%	39%	56%

Macro Nutrients

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Energy	13% 372kcal	15.2% 442kcal	2900kcal per day for Men 19-50 years
Fat	6.18% 6g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	5.04% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	6.7% 4.87g	1.74% 1.26g	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	3.95% 1.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	7.13% 4g	9.9% 5.54g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Vitamin A	31.7% 285μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	NA	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	25% 100μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.22% 3.8mg	0% 0mg	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	3.53% 0.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Archway Home Style Cookies, Sugar Free Oatmeal	Recommended Dietary Allowance
Calcium	4.4% 44mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.1% 0.073mg	NA	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	42.8% 3.42mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	13.3% 93mg	NA	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	NA	55μg per day for Men 19-50 years
Sodium	24% 361mg	20.5% 308mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	NA	11mg per day for Men 19-50 years
Water	0.33% 12g	0.14% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 3.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B9 and more Vitamin C than Archway Home Style Cookies, Sugar Free Oatmeal.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for Tart, breakfast, low fat vs Archway Home Style Cookies, Sugar Free Oatmeal:

• Tart, breakfast, low fat has 2.2 times more Calcium and 1.7 times more Iron than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 1.3 times more Potassium than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Tart, breakfast, low fat has 3.9 times more Sugars than Archway Home Style Cookies, Sugar Free Oatmeal.
• While Archway Home Style Cookies, Sugar Free Oatmeal contain 3.5 times more Fat, 3.5 times more Saturated Fat, 1.3 times more Fiber and 1.4 times more Protein than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Archway Home Style Cookies, Sugar Free Oatmeal have similar amounts of Energy and Carbohydrate per 100 g.
• Both Tart, breakfast, low fat as well as Archway Home Style Cookies, Sugar Free Oatmeal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.