Comparing Nutrients in 14 ounces Cookies, oatmeal, with raisins VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	60.4% 1750kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	64.5% 62.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	67.5% 21.6g	76.3% 24.4g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	211% 274g	176% 229g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	41.5% 23.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	28.7% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	8.24% 0.11mg	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	66.5% 266μg	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% 0mg	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, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	11% 111mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	35.3% 0.32mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	74.2% 1.7mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	85% 1278mg	89% 1334mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.86% 31.7g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 1.3 times more Vitamin B2 and 2.5 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 2.3 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Magnesium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cookies, oatmeal, with raisins have 6.6 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.5 times more Fat than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 14 oz.