Comparing Nutrients in 300 calories Cookies, oatmeal, with raisins VS Cookies, peanut butter, commercially prepared, soft-type

Weight per 300 calories

• Cookies, oatmeal, with raisins: 68g
• Cookies, peanut butter, commercially prepared, soft-type: 65.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Cookies, oatmeal, with raisins or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.7g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	4.64% 0.074g	1.6g per day for Men 19-50 years
Omega 6	21.3% 3.63g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	29% 38g	130g per day for Men 19-50 years
Sugars	31% 22.5g	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	7.83% 5.67g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 12.4g	NA	g per day for Men 19-50 years
Fiber	5.9% 2.24g	2.94% 1.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	6.2% 3.48g	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	16% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.75% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.56% 0.046mg	1.36% 0.018mg	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	5.95% 24μg	11% 44μg	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	1.9% 19mg	0.79% 7.88mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	5.84% 0.053mg	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	19.6% 1.56mg	7.3% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	12.3% 0.28mg	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	11% 77.6mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	2.07% 70.2mg	3400mg per day for Men 19-50 years
Selenium	7.3% 4μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.15% 5.43g	0.2% 7.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 1.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.8 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 300 kcal.

Comparing minerals per 300 calories for Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 1.8 times more Copper, 2.7 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 1.2 times more Zinc 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 and Sodium per 300 kcal.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cookies, oatmeal, with raisins have 6.8 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Carbohydrate and 2 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 and Protein per 300 kcal.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 300 kcal.