Comparing Nutrients in 1 kilogram Cookies, oatmeal, commercially prepared, regular VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	155% 4500kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	187% 181g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	156% 50g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	217% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 687g	505% 656g	130g per day for Men 19-50 years
Sugars	340% 247g	489% 354g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	50% 19g	38g per day for Men 19-50 years
Protein	111% 62g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	223% 2.67mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	107% 1.4mg	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	148% 590μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	37% 370mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	263% 2.37mg	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	323% 26mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	397% 9.1mg	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	197% 1380mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	178% 98μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	347% 5200mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, oatmeal, commercially prepared, regular VS Cookies, peanut butter sandwich, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Cookies, oatmeal, commercially prepared, regular versus 1 kg of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cookies, oatmeal, commercially prepared, regular vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 2.1 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and 7.2 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cookies, oatmeal, commercially prepared, regular vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 1.3 times more Selenium and 1.4 times more Sodium than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.4 times more Calcium, 1.8 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, peanut butter sandwich, regular contain similar levels of Iron and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cookies, oatmeal, commercially prepared, regular has 1.2 times more Omega 3 and 1.5 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.5 times more Omega 6, 1.4 times more Sugars and 1.4 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, peanut butter sandwich, regular offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one kilogram.