Comparing Nutrients in 5 ounces Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	22% 638kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.7g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	73.4% 95g	130g per day for Men 19-50 years
Sugars	48.2% 35g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	4.58% 0.06mg	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	21% 83.6μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	0.16% 0.14mg	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	2.46% 0.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	31.5% 0.28mg	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	45.7% 3.66mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	76% 1.74mg	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	28% 196mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	49% 737mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.2% 7.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, dry mix:

• Cookies, oatmeal, commercially prepared, regular have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, dry mix:

• Cookies, oatmeal, commercially prepared, regular have 1.5 times more Calcium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Iron, Phosphorus, Selenium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of macro-nutrients per 5 oz
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.