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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cookies, shortbread, commercially prepared, plain	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	40% 161μg	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	0% 0mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	74% 5.9mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	18.7% 131mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	0.43% 16g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, commercially prepared, plain 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, shortbread, commercially prepared, plain vs Cookies, oatmeal, with raisins:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 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, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.

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

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 1.3 times more Iron than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 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.
• Both Cookies, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins 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, shortbread, commercially prepared, plain have 1.7 times more Fat, 1.5 times more Saturated Fat, 1.2 times more Omega 3 and 1.4 times more Omega 6 than Cookies, oatmeal, with raisins.
• While 7 oz of Cookies, oatmeal, with raisins contain 1.5 times more Sugars, 27.8 times more Fructose and 2.5 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.