Comparing Nutrients in 5 ounces Cookies, oatmeal, dry mix VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	22.6% 655kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	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	73.4% 95g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	18.3% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	17.7% 71μg	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	0.16% 0.14mg	NA	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, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	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	39.3% 3.15mg	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	33% 231mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, dry mix vs Cookies, oatmeal, with raisins:

• Cookies, oatmeal, dry mix have 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, oatmeal, with raisins have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Cookies, oatmeal, dry mix vs Cookies, oatmeal, with raisins:

• Cookies, oatmeal, dry mix have 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 1.5 times more Sodium and 1.2 times more Zinc than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, oatmeal, with raisins have similar amounts of Calcium and Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cookies, oatmeal, dry mix have 1.2 times more Fat than Cookies, oatmeal, with raisins.
• While Cookies, oatmeal, with raisins contain 5.5 times more Omega 3 and 2 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, oatmeal, with raisins have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Cookies, oatmeal, dry mix as well as Cookies, oatmeal, with raisins have insufficient amounts of Glucose and Sucrose in 5 oz.