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

Weight per 100 calories

• Cookies, oatmeal, dry mix: 21.6g
• Cookies, oatmeal, with raisins: 22.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cookies, oatmeal, dry mix or Cookies, oatmeal, with raisins?

Macros Ratio

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

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.16g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	3.85% 1.23g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.57g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.5g	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	2.6% 1.9g	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	% 1.34g	g per day for Men 19-50 years
Sucrose	NA	% 4.13g	g per day for Men 19-50 years
Fiber	NA	1.97% 0.75g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.024% 0.22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.56% 0.031mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.33% 0.03mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.98% 0.099mg	1.8% 0.09mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	1.2% 0.015mg	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	2.7% 11μg	2% 7.94μg	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	0.024% 0.022mg	NA	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, dry mix	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	0.54% 5.4mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	4.8% 0.043mg	3.5% 0.032mg	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	6% 0.48mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	2.47% 10.4mg	1.84% 7.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	7.9% 0.18mg	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	5.04% 35.3mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.6mg	1.53% 52mg	3400mg per day for Men 19-50 years
Selenium	4.17% 2.3μg	2.43% 1.34μg	55μg per day for Men 19-50 years
Sodium	6.83% 102mg	4.87% 73mg	1500mg per day for Men 19-50 years
Zinc	1.57% 0.17mg	1.34% 0.15mg	11mg per day for Men 19-50 years
Water	0.031% 1.15g	0.049% 1.8g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Dry Mix VS Cookies, Oatmeal, With Raisins Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cookies, oatmeal, dry mix or Cookies, oatmeal, with raisins?

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

• 100 calories of Cookies, oatmeal, dry mix have 1.4 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 100 kcal of Cookies, oatmeal, with raisins contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B3 than Cookies, oatmeal, dry mix.
• 100 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B3
• 100 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B9
• Both Cookies, oatmeal, dry mix as well as Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B5 and Vitamin B6 in 100 calories.

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

• 100 calories of Cookies, oatmeal, dry mix have 1.4 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 1.4 times more Sodium than Cookies, oatmeal, with raisins.
• Both Cookies, oatmeal, dry mix and Cookies, oatmeal, with raisins contain similar levels of Iron per 100 calories.
• 100 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Magnesium
• Both Cookies, oatmeal, dry mix as well as Cookies, oatmeal, with raisins lack sufficient amounts of Calcium, Potassium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cookies, oatmeal, with raisins contain 5.7 times more Omega 3 and 2.1 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 calories.
• 100 calories of Cookies, oatmeal, dry mix provide inadequate amounts of Omega 3