Comparing Nutrients in 500 calories Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix

Weight per 500 calories

• Cookies, oatmeal, with raisins: 113g
• Cookies, oatmeal, dry mix: 108g

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

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, with raisins or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	16% 5.15g	32g per day for Men 19-50 years
Omega 3	52.8% 0.84g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	56% 73g	130g per day for Men 19-50 years
Sugars	52% 37.6g	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	13% 9.46g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 20.6g	NA	g per day for Men 19-50 years
Fiber	9.85% 3.74g	NA	38g per day for Men 19-50 years
Protein	12% 6.64g	12.6% 7.03g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	3.5% 0.045mg	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	9.92% 39.7μg	13.5% 54μg	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	0.12% 0.11mg	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	3.17% 31.7mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	24% 0.22mg	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	32.6% 2.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.18% 38.5mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	58% 1.33mg	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	18.5% 129mg	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	5.83% 198mg	3400mg per day for Men 19-50 years
Selenium	12% 6.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	24.3% 365mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	7.87% 0.87mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.16% 5.74g	3700g per day for Men 19-50 years

Cookies, Oatmeal, With Raisins VS Cookies, Oatmeal, Dry Mix Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, with raisins or Cookies, oatmeal, dry mix?

Lets compare vitamin content per 500 calories of Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 500 calories of Cookies, oatmeal, with raisins have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cookies, oatmeal, dry mix.
• While 500 kcal of Cookies, oatmeal, dry mix contain 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• 500 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B9
• 500 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B3
• Both Cookies, oatmeal, with raisins as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B5 and Vitamin B6 in 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 500 kcal of Cookies, oatmeal, dry mix contain 1.4 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix contain similar levels of Iron per 500 calories.
• 500 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Magnesium
• Both Cookies, oatmeal, with raisins as well as Cookies, oatmeal, dry mix lack sufficient amounts of Calcium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, with raisins have 5.7 times more Omega 3 and 2.1 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 500 calories.
• 500 calories of Cookies, oatmeal, dry mix provide inadequate amounts of Omega 3