Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	15.2% 441kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	15% 4.76g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	15.6% 2.66g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	45.7% 33g	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	11.5% 8.34g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.86g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	9.14% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	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	8.75% 35μg	12.5% 50μg	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	0.11% 0.1mg	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, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	2.8% 28mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	28.8% 2.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	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	16.3% 114mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	5.4% 183mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	31.5% 473mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Cookies, oatmeal, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, oatmeal, with raisins versus 100 g of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 100 grams of Cookies, oatmeal, with raisins have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cookies, oatmeal, dry mix.
• While 100 g of Cookies, oatmeal, dry mix contain 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix provide similar amounts of Vitamin B5 per 100 grams.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Cookies, oatmeal, dry mix:

• 100 grams of Cookies, oatmeal, with raisins have 1.3 times more Potassium than Cookies, oatmeal, dry mix.
• While 100 g of Cookies, oatmeal, dry mix contain 1.4 times more Copper, 1.4 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix contain similar levels of Calcium, Iron and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, oatmeal, with raisins have 5.5 times more Omega 3 and 2 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, with raisins and Cookies, oatmeal, dry mix offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 grams.