Comparing Nutrients in 1 kilogram Cookies, oatmeal, with raisins VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cookies, oatmeal, with raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	152% 4410kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	162% 158g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	170% 54.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	466% 7.45g	NA	1.6g per day for Men 19-50 years
Omega 6	314% 53.3g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	530% 690g	201% 262g	130g per day for Men 19-50 years
Sugars	457% 331g	9.5% 6.9g	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	115% 83.4g	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	% 59g	NA	g per day for Men 19-50 years
Sucrose	% 182g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	105% 58.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	234% 2.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	166% 2.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	87.5% 350μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	288% 23mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	NA	420mg per day for Men 19-50 years
Manganese	349% 8mg	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	163% 1140mg	NA	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	NA	55μg per day for Men 19-50 years
Sodium	215% 3220mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	NA	11mg per day for Men 19-50 years
Water	2.16% 79.8g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, with raisins versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, with raisins vs Frozen Roasted Potatoes with Salt:

• Both Cookies, oatmeal, with raisins and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Cookies, oatmeal, with raisins vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cookies, oatmeal, with raisins has 1.9 times more Calcium and 4.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2 times more Potassium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, with raisins has 3.5 times more Energy, 8.7 times more Fat, 32.6 times more Saturated Fat, 2.6 times more Carbohydrate, 48 times more Sugars, 1.3 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.