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

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	21.6% 625kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.3g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	24% 7.7g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	66% 1.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.56g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	73.4% 95g	130g per day for Men 19-50 years
Sugars	64.8% 47g	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	16.3% 12g	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	% 8.36g	NA	g per day for Men 19-50 years
Sucrose	% 25.8g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	15% 8.3g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.94mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	4.58% 0.06mg	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	12.4% 49.6μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.16% 0.14mg	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, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	31.5% 0.28mg	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	40.8% 3.26mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	49.4% 1.14mg	76% 1.74mg	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	23% 162mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	15.2% 8.36μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix per 5 oz

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

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

• 5 ounces of Cookies, oatmeal, with raisins have 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.
• While 5 oz of Cookies, oatmeal, dry mix contain 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B5 per five ounces.

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

• 5 ounces of Cookies, oatmeal, with raisins have 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• While 5 oz of Cookies, oatmeal, dry mix contain 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 and 1.5 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix contain similar levels of Calcium, Iron and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, oatmeal, with raisins have 5.5 times more Omega 3 and 2 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per five ounces.