Comparing Nutrients in 7 ounces Cookies, peanut butter sandwich, regular VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	32.7% 949kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	32.2% 31.3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	92% 1.48g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	100% 130g	105% 137g	130g per day for Men 19-50 years
Sugars	97% 70.3g	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	9.92% 3.77g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	31% 17.5g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.4% 7.4mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.2% 0.28mg	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	30.3% 121μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	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	24.7% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.45% 7.74μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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% 5.16mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	53.3% 373mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	27.8% 15.3μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Cookies, oatmeal, with raisins per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, peanut butter sandwich, 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, peanut butter sandwich, regular vs Cookies, oatmeal, with raisins:

• 7 ounces of Cookies, peanut butter sandwich, regular have 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Cookies, peanut butter sandwich, regular vs Cookies, oatmeal, with raisins:

• 7 ounces of Cookies, peanut butter sandwich, regular have 1.9 times more Calcium, 1.7 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.3 times more Selenium and 1.6 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins contain similar levels of Iron, Manganese, Potassium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, peanut butter sandwich, regular have 1.3 times more Fat and 1.5 times more Protein than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 7 times more Omega 3, 1.4 times more Omega 6 and 1.7 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Sugars per seven ounces.