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

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	30% 875kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.3g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	50.3% 16g	32g per day for Men 19-50 years
Omega 3	92% 1.48g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	62.2% 10.6g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	97% 127g	130g per day for Men 19-50 years
Sugars	91% 65.8g	59.3% 43g	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	0.82% 0.6g	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	% 11.7g	% 0.71g	g per day for Men 19-50 years
Sucrose	% 36g	% 41.7g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, shortbread, commercially prepared, plain	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	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	11% 0.14mg	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	40% 161μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	20% 0.18mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	34% 0.78mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.19% 7.14g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cookies, oatmeal, with raisins have 1.2 times more Vitamin B5 than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, shortbread, commercially prepared, plain provide similar amounts of Vitamin B6 per seven ounces.

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

• 7 ounces of Cookies, oatmeal, with raisins have 2.2 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.3 times more Iron than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, shortbread, commercially prepared, plain contain similar levels of Selenium and Sodium per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, oatmeal, with raisins have 1.5 times more Sugars, 27.8 times more Fructose and 2.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• While 7 oz of Cookies, shortbread, commercially prepared, plain contain 1.7 times more Fat, 1.5 times more Saturated Fat and 1.4 times more Omega 6 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, shortbread, commercially prepared, plain offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per seven ounces.