Comparing Nutrients in 100 grams Cookies, oatmeal, with raisinsVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cookies, oatmeal, with raisins

32%

63%

Roasted Almonds

13%

74%

13%

100 g ▼

Macro Nutrients

Cookies, oatmeal, with raisinsvs Roasted Almonds

15.2%441kcal

Energy

20.6%598kcal

441 kcalvs598 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16.2%15.8g

Fat

54%52.5g

15.8 gvs52.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17%5.44g

Saturated Fat

12.8%4.1g

5.44 gvs4.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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46.6%0.75g

Omega 3

0.63%0.01g

0.75 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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31.4%5.33g

Omega 6

76%13g

5.33 gvs13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53%69g

Carbohydrate

16%21g

69 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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45.7%33g

Sugars

6.7%4.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

33 gvs4.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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11.5%8.34g

Fructose

0.014%0.01g

≤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]

8.34 gvs0.01 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.9g

Glucose

%0.01g

5.9 gvs0.01 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%18g

Sucrose

%4.75g

18 gvs4.75 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g

Fiber

28.7%11g

3.3 gvs11 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.86g

Protein

37.4%21g

5.86 gvs21 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cookies, oatmeal, with raisinsvs Roasted Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.4%0.28mg

Vitamin B1

6.4%0.077mg

Thiamine

0.28 mgvs0.077 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.6%0.22mg

Vitamin B2

92%1.2mg

Riboflavin

0.22 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.07mg

Vitamin B3

22.7%3.64mg

Niacin, nicotinic acid, niacinamide

2.07 mgvs3.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.94%0.4mg

Vitamin B5

6.42%0.32mg

Pantothenic acid

0.4 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.23%0.068mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.068 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.75%35μg

Vitamin B9

13.8%55μg

Folates and Folic Acid

35 μgvs55 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

159%24mg

Tocopherols and Tocotrienols

NA mgvs24 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cookies, oatmeal, with raisinsvs Roasted Almonds

2.8%28mg

Calcium

27%268mg

28 mgvs268 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.4%0.14mg

Copper

122%1.1mg

0.14 mgvs1.1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.8%2.3mg

Iron

46.6%3.73mg

2.3 mgvs3.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.1%34mg

Magnesium

66.4%279mg

34 mgvs279 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35%0.8mg

Manganese

97%2.23mg

0.8 mgvs2.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.3%114mg

Phosphorus

67.3%471mg

114 mgvs471 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.76%230mg

Potassium

21%713mg

230 mgvs713 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.7%5.9μg

Selenium

3.64%2μg

5.9 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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21.5%322mg

Sodium

0.2%3mg

322 mgvs3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.9%0.65mg

Zinc

30%3.3mg

0.65 mgvs3.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.22%8g

Water

0.065%2.4g

8 gvs2.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Cookies, oatmeal, with raisins have 3.6 times more Vitamin B1 and 1.2 times more Vitamin B5 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 5.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.

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

Cookies, oatmeal, with raisins have 3 times more Selenium and 107.3 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 9.6 times more Calcium, 7.9 times more Copper, 1.6 times more Iron, 8.2 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus, 3.1 times more Potassium and 5.1 times more Zinc than Cookies, oatmeal, with raisins.

Comparison of macro-nutrients per 100 grams:

Cookies, oatmeal, with raisins have 1.3 times more Saturated Fat, 74.5 times more Omega 3, 3.3 times more Carbohydrate, 6.8 times more Sugars and 834 times more Fructose than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.4 times more Energy, 3.3 times more Fat, 2.4 times more Omega 6, 3.3 times more Fiber and 3.6 times more Protein than Cookies, oatmeal, with raisins.
Both Cookies, oatmeal, with raisins as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Cookies, oatmeal, with raisinsVS Cookies, peanut butter, commercially prepared, soft-typeRoasted AlmondsVS Cookies, peanut butter, commercially prepared, soft-typeCookies, oatmeal, with raisinsVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

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Comparing Nutrients in 100 grams Cookies, oatmeal, with raisinsVS Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: