Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Cookies, peanut butter, commercially prepared, soft-type

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	15.2% 441kcal	15.8% 457kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	19.2% 6.15g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	25% 4.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	44.4% 57.7g	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	4.47% 1.7g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	9.46% 5.3g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.4% 0.28mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	7.24% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	2.08% 0.027mg	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	16.8% 67μg	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	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, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	2.8% 28mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	8.9% 0.08mg	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	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	18.7% 0.43mg	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	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 1.3 times more Vitamin B2 and 2.5 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.9 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Cookies, peanut butter, commercially prepared, soft-type:

• Cookies, oatmeal, with raisins have 2.3 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Selenium than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Magnesium, Sodium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cookies, oatmeal, with raisins have 6.6 times more Omega 3, 1.3 times more Omega 6 and 1.9 times more Fiber than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.5 times more Fat than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, with raisins and Cookies, peanut butter, commercially prepared, soft-type have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 100 g.