Comparing Nutrients in 7 ounces Cookies, oatmeal, with raisins VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	30% 875kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	38% 12.2g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	49.5% 8.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	88% 115g	130g per day for Men 19-50 years
Sugars	91% 65.8g	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	23% 16.6g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.5% 0.56mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	4.12% 0.054mg	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	17.4% 69.5μg	33.2% 133μg	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% 0mg	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, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	17.6% 0.16mg	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	57% 4.56mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	37% 0.85mg	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	32.3% 226mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 1.3 times more Vitamin B2 and 2.5 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 2.3 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Magnesium, Sodium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cookies, oatmeal, with raisins have 6.6 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.5 times more Fat than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 7 oz.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 7 oz.