Comparing Nutrients in 5 ounces Cookies, oatmeal, dry mix VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	22.6% 655kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	35.4% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	63% 81.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	6.34% 2.4g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	19% 3.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	2.94% 0.038mg	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	23.7% 95μg	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	0.16% 0.14mg	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, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	12.6% 0.11mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	26.5% 0.61mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Cookies, peanut butter, commercially prepared, soft-type per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, dry mix versus 5 oz of Cookies, peanut butter, commercially prepared, soft-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, oatmeal, dry mix vs Cookies, peanut butter, commercially prepared, soft-type:

• 5 ounces of Cookies, oatmeal, dry mix have 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While 5 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B2 per five ounces.
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, dry mix vs Cookies, peanut butter, commercially prepared, soft-type:

• 5 ounces of Cookies, oatmeal, dry mix have 2.1 times more Calcium, 2.5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 1.9 times more Phosphorus, 1.7 times more Potassium, 2.4 times more Selenium, 1.4 times more Sodium and 1.5 times more Zinc than Cookies, peanut butter, commercially prepared, soft-type.
• 5 ounces of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, dry mix have 1.2 times more Omega 3 and 1.2 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
• While 5 oz of Cookies, peanut butter, commercially prepared, soft-type contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.6 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Energy and Carbohydrate per five ounces.