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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	22.6% 655kcal	25% 729kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.2g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	21% 6.74g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	81.3% 1.3g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	61.5% 10.5g	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	69.5% 90g	130g per day for Men 19-50 years
Sugars	NA	42.3% 30.7g	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	0.59% 0.43g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 29.8g	g per day for Men 19-50 years
Fiber	NA	4.85% 1.84g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, shortbread, commercially prepared, plain	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	7.74% 0.1mg	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	28.7% 115μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, dry mix	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	31.5% 0.28mg	14% 0.13mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	24.2% 0.56mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	3.67% 125mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	33.4% 500mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Cookies, shortbread, commercially prepared, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, oatmeal, dry mix versus 5 oz of Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain:

• 5 ounces of Cookies, oatmeal, dry mix have 1.4 times more Vitamin B5 than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix as well as Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain:

• 5 ounces of Cookies, oatmeal, dry mix have 1.9 times more Calcium, 2.2 times more Copper, 3.4 times more Magnesium, 3.1 times more Manganese, 2.5 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 1.3 times more Iron than Cookies, oatmeal, dry mix.
• 5 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, dry mix have 1.2 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While 5 oz of Cookies, shortbread, commercially prepared, plain contain 1.4 times more Fat, 1.7 times more Saturated Fat, 6.8 times more Omega 3 and 2.8 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, shortbread, commercially prepared, plain offer comparable quantities of Energy and Carbohydrate per five ounces.