Comparing Nutrients in 7 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	31.6% 917kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	29.5% 9.44g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	100% 130g	130g per day for Men 19-50 years
Sugars	NA	97% 70.3g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	23% 13g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	21.2% 0.28mg	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	25% 99μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	0.22% 0.2mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	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	4.96% 49.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	52.3% 0.47mg	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	55% 4.4mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	78.7% 1.8mg	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	46.2% 323mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	62.6% 939mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, dry mix VS Cookies, peanut butter sandwich, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, oatmeal, dry mix versus 7 oz of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, dry mix vs Cookies, peanut butter sandwich, regular:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cookies, oatmeal, dry mix vs Cookies, peanut butter sandwich, regular:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, dry mix have 1.3 times more Omega 3 than Cookies, peanut butter sandwich, regular.
• While 7 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 seven ounces.