Comparing Nutrients in 7 ounces Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	30.8% 893kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	28% 8.97g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	62.2% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	105% 137g	130g per day for Men 19-50 years
Sugars	67.5% 49g	91% 65.8g	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	23% 16.6g	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	% 11.7g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	22% 12.3g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.4% 0.13mg	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	29.3% 117μg	17.4% 69.5μg	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	1.1% 0.99mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	30.6% 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	64% 5.1mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	69% 1.6mg	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	39% 274mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	68.8% 1032mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, commercially prepared, regular versus 7 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, with raisins:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, with raisins:

• 7 ounces of Cookies, oatmeal, commercially prepared, regular have 1.3 times more Calcium, 1.2 times more Phosphorus, 1.7 times more Selenium, 1.6 times more Sodium and 1.2 times more Zinc than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.6 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins contain similar levels of Copper, Iron, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, oatmeal, with raisins contain 5.8 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Sugars than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate, Fiber and Protein per seven ounces.