Comparing Nutrients in 100 grams Cookies, oatmeal, with raisins VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, with raisins	5%	32%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cookies, oatmeal, with raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15.2% 441kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	16.2% 15.8g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	31.4% 5.33g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	45.7% 33g	6.28% 4.55g	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	0% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 18g	% 4.38g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, with raisins	Oil Roasted Almonds	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	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	9.08% 0.12mg	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	6.75% 27μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, with raisins	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.8% 28mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	106% 0.96mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	107% 2.46mg	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	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.9% 0.65mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.22% 8g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, with raisins VS Oil Roasted Almonds per 100 g

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

Lets compare vitamin content per 100 grams of Cookies, oatmeal, with raisins vs Oil Roasted Almonds:

• 100 grams of Cookies, oatmeal, with raisins have 3.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 3.6 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cookies, oatmeal, with raisins.

Comparing minerals per 100 grams for Cookies, oatmeal, with raisins vs Oil Roasted Almonds:

• 100 grams of Cookies, oatmeal, with raisins have 1.4 times more Selenium and 322 times more Sodium than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 10.4 times more Calcium, 6.9 times more Copper, 1.6 times more Iron, 8.1 times more Magnesium, 3.1 times more Manganese, 4.1 times more Phosphorus, 3 times more Potassium and 4.7 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, oatmeal, with raisins have 1.3 times more Saturated Fat, more Omega 3, 3.9 times more Carbohydrate, 7.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 1.4 times more Energy, 3.5 times more Fat, 2.5 times more Omega 6, 3.2 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3