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

Weight per 100 calories

• Cookies, oatmeal, with raisins: 22.7g
• Cookies, peanut butter, commercially prepared, soft-type: 22g

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

Which food has more nutrients per 100 calories - Cookies, oatmeal, with raisins or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	5.5% 5.34g	97g per day for Men 19-50 years
Saturated Fat	3.85% 1.23g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.55% 0.025g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	10.4% 7.5g	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	2.6% 1.9g	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	% 1.34g	NA	g per day for Men 19-50 years
Sucrose	% 4.13g	NA	g per day for Men 19-50 years
Fiber	1.97% 0.75g	0.98% 0.37g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	2.07% 1.16g	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	5.3% 0.064mg	4.52% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.77% 0.049mg	2.78% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.09mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	0.45% 0.006mg	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% 7.94μg	3.67% 14.7μg	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	0.63% 6.35mg	0.26% 2.63mg	1000mg per day for Men 19-50 years
Copper	3.5% 0.032mg	1.95% 0.018mg	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	6.5% 0.52mg	2.43% 0.19mg	8mg per day for Men 19-50 years
Magnesium	1.84% 7.7mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	4.1% 0.094mg	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	3.7% 26mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	0.69% 23.4mg	3400mg per day for Men 19-50 years
Selenium	2.43% 1.34μg	1.75% 0.96μg	55μg per day for Men 19-50 years
Sodium	4.87% 73mg	4.9% 73.5mg	1500mg per day for Men 19-50 years
Zinc	1.34% 0.15mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	0.068% 2.5g	3700g per day for Men 19-50 years

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

• Cookies, oatmeal, with raisins have 1.4 times more Vitamin B2 and 2.6 times more Vitamin B6 than Cookies, peanut butter, commercially prepared, soft-type.
• While Cookies, peanut butter, commercially prepared, soft-type contain 1.8 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 kcal.

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

• Cookies, oatmeal, with raisins have 1.8 times more Copper, 2.7 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium, 1.4 times more Selenium and 1.2 times more Zinc 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 and Sodium per 100 kcal.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, oatmeal, with raisins have 6.8 times more Omega 3, 1.3 times more Omega 6, 1.2 times more Carbohydrate and 2 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 and Protein per 100 kcal.
• Both Cookies, oatmeal, with raisins as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Glucose and Sucrose in 100 kcal.