Comparing Nutrients in 5 ounces Cookies, oatmeal, dry mix VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	22.6% 655kcal	23.4% 678kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	22% 7.1g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	30.8% 5.23g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	NA	69.3% 50.2g	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	7.1% 2.7g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.8% 0.2mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	15% 0.2mg	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	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.7% 2.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, dry mix	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	37.3% 0.34mg	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	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	56.2% 1.3mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Cookies, peanut butter sandwich, regular per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, dry mix versus 5 oz of Cookies, peanut butter sandwich, regular 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 sandwich, regular:

• 5 oz of Cookies, peanut butter sandwich, regular contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B12
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, oatmeal, dry mix vs Cookies, peanut butter sandwich, regular:

• 5 ounces of Cookies, oatmeal, dry mix have 1.3 times more Manganese, 1.4 times more Selenium and 1.3 times more Sodium than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 2.1 times more Calcium and 1.3 times more Zinc than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter sandwich, regular contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, dry mix have 1.3 times more Omega 3 than Cookies, peanut butter sandwich, regular.
• While 5 oz of Cookies, peanut butter sandwich, regular contain 1.4 times more Omega 6 and 1.4 times more Protein than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter sandwich, regular offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.