Comparing Nutrients in 1 kilogram Cookies, shortbread, commercially prepared, plain VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	177% 5140kcal	152% 4410kcal	2900kcal per day for Men 19-50 years
Fat	270% 262g	162% 158g	97g per day for Men 19-50 years
Saturated Fat	253% 81g	170% 54.4g	32g per day for Men 19-50 years
Omega 3	574% 9.2g	466% 7.45g	1.6g per day for Men 19-50 years
Omega 6	434% 73.7g	314% 53.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	530% 690g	130g per day for Men 19-50 years
Sugars	299% 217g	457% 331g	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	4.14% 3g	115% 83.4g	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	% 3.6g	% 59g	g per day for Men 19-50 years
Sucrose	% 210g	% 182g	g per day for Men 19-50 years
Fiber	34.2% 13g	87% 33g	38g per day for Men 19-50 years
Protein	96% 53.7g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	294% 3.53mg	234% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	242% 3.14mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	52.3% 0.68mg	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	203% 810μg	87.5% 350μg	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	0% 0mg	NA	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	163% 24.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	13% 130mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	154% 1.4mg	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	373% 30mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	349% 8mg	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	94% 660mg	163% 1140mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	215% 3220mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.97% 36g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Cookies, oatmeal, with raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, shortbread, commercially prepared, plain versus 1 kg of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, shortbread, commercially prepared, plain vs Cookies, oatmeal, with raisins:

• 1 kilogram of Cookies, shortbread, commercially prepared, plain has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Cookies, shortbread, commercially prepared, plain vs Cookies, oatmeal, with raisins:

• 1 kilogram of Cookies, shortbread, commercially prepared, plain has 1.3 times more Iron than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 2.2 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins contain similar levels of Selenium and Sodium per one kilogram.
• 1 kilogram of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, shortbread, commercially prepared, plain has 1.7 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Omega 3 and 1.4 times more Omega 6 than Cookies, oatmeal, with raisins.
• While 1 kg of Cookies, oatmeal, with raisins contains 1.5 times more Sugars, 27.8 times more Fructose and 2.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.