{"data":{"name":"Cookies, brownies","slug":"cookies-brownies","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Prepared and Processed","slug":"prepared-and-processed"},"description":"Cookies and brownies are sweet baked treats made mostly from sugar and refined flour, with some fat (often butter or oil) and cocoa or flavorings.","common_uses_philippines":["Biscocho","Polvoron","Ensaymada","Brownies","Cookies","Chocolate cake"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":417,"protein_g":7.4,"fat_g":16.8,"saturated_fat_g":4.36,"carbohydrates_g":59.1,"fiber_g":2.1,"sugars_g":36.1,"sodium_mg":282,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":115,"calcium_mg":44,"cholesterol_mg":18,"iron_mg":0,"monounsaturated_fat_g":9.24,"phosphorus_mg":156,"polyunsaturated_fat_g":2.33,"retinol_activity_equivalent_ug":40,"total_ash_g":2,"unsaturated_fat_g":11.57,"vitamin_a_ug":30,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.2,"vitamin_b3_mg":0.7,"vitamin_c_mg":0,"water_g":14.7},"serving_suggestions":[{"label":"1 piece","weight_g":65,"volume_ml":null}],"health_notes":{"summary":"They can fit into a balanced diet, but they\u2019re energy-dense and high in sugar and total fat. In a 100 g serving, they provide about 417 kcal, with 36.1 g sugar, 16.8 g total fat (including 4.36 g saturated fat), and 282 mg sodium. The fiber is relatively low (2.1 g), so they may not keep you full for long. Enjoying them in smaller portions helps you still get enough nutrients from your main meals (rice\/ulam\/protein\/vegetables) and snacks.","healthier_tips":["Keep it as an occasional snack: aim for small portions (e.g., 1\u20132 pieces) instead of a full 100 g serving.","Pair with something filling: have it with plain milk, unsweetened yogurt, or a piece of fruit to balance your snack.","Choose better options when available: look for cookies\/brownies with less sugar, more nuts, or whole grain ingredients.","Watch frequency: if you already had a sweet snack, choose a less sweet option for the next snack.","Balance the day: make sure your 3 full meals include vegetables and protein so your overall diet stays nutrient-rich."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/cookies-brownies?agent=true"}}}