Comparing Nutrients in 100 grams Cookies, oatmeal, commercially prepared, regular VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	15.5% 450kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	15% 4.76g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	34% 24.7g	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	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	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.08% 0.066mg	3.23% 0.042mg	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	14.8% 59μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	0.11% 0.1mg	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	1.73% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22.2% 0.2mg	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	32.3% 2.58mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	53.5% 1.23mg	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	19.7% 138mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	18% 9.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	34.7% 520mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.7g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, dry mix:

• Cookies, oatmeal, commercially prepared, regular have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, commercially prepared, regular vs Cookies, oatmeal, dry mix:

• Cookies, oatmeal, commercially prepared, regular have 1.5 times more Calcium than Cookies, oatmeal, dry mix.
• While Cookies, oatmeal, dry mix contain 1.5 times more Copper, 1.5 times more Magnesium, 1.5 times more Manganese and 1.3 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Iron, Phosphorus, Selenium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of macro-nutrients per 100 g
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, oatmeal, dry mix have similar amounts of Energy, Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate and Protein per 100 g.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, oatmeal, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.