Comparing Nutrients in 5 ounces Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	22% 638kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	26.4% 25.7g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	20% 6.4g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	44.4% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	75% 98g	130g per day for Men 19-50 years
Sugars	48.2% 35g	64.8% 47g	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	16.3% 12g	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	% 8.36g	g per day for Men 19-50 years
Sucrose	NA	% 25.8g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	18.3% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	7.4% 0.096mg	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	12.4% 49.6μg	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	0.79% 0.71mg	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	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, with raisins	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	22% 0.2mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	49.4% 1.14mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	49% 737mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, with raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, commercially prepared, regular versus 5 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, with raisins:

• 5 ounces of Cookies, oatmeal, commercially prepared, regular have 1.3 times more Calcium, 1.2 times more Phosphorus, 1.7 times more Selenium, 1.6 times more Sodium and 1.2 times more Zinc than Cookies, oatmeal, with raisins.
• While 5 oz of Cookies, oatmeal, with raisins contain 1.6 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins contain similar levels of Copper, Iron, Magnesium and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal, with raisins contain 5.8 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per five ounces.