Comparing Nutrients in 14 ounces Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	60.4% 1750kcal	63.2% 1834kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	78.6% 76.2g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	59% 19g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	62% 10.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	205% 267g	130g per day for Men 19-50 years
Sugars	181% 132g	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	45.7% 33g	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	% 23.4g	NA	g per day for Men 19-50 years
Sucrose	% 72.2g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	41.5% 23.3g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	13% 0.17mg	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	34.7% 139μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	11% 111mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	88% 0.79mg	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	114% 9.13mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	212% 4.9mg	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	64.6% 452mg	92% 647mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	76.5% 42μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	125% 1877mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, oatmeal, with raisins versus 14 oz of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 14 ounces of Cookies, oatmeal, with raisins have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• While 14 oz of Cookies, oatmeal, dry mix contain 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 14 ounces of Cookies, oatmeal, with raisins have 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• While 14 oz of Cookies, oatmeal, dry mix contain 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix contain similar levels of Calcium, Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, oatmeal, with raisins have 5.5 times more Omega 3 and 2 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 14 ounces.