Comparing Nutrients in 1 kilogram Cookies, peanut butter sandwich, regular VS Cookies, brownies, dry mix, sugar free

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	165% 4780kcal	147% 4260kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	63% 20g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	197% 3.15g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	250% 42.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 656g	618% 804g	130g per day for Men 19-50 years
Sugars	489% 354g	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	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	50% 19g	111% 42g	38g per day for Men 19-50 years
Protein	157% 88g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	6.15% 0.08mg	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	153% 610μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	125% 18.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	53% 530mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	29% 0.26mg	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	325% 26mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	87.4% 2mg	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	269% 1880mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	99% 3350mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cookies, peanut butter sandwich, regular vs Cookies, brownies, dry mix, sugar free:

• Cookies, peanut butter sandwich, regular have 2.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 10.1 times more Vitamin B5, 17.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin B12 than Cookies, brownies, dry mix, sugar free.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cookies, peanut butter sandwich, regular vs Cookies, brownies, dry mix, sugar free:

• Cookies, peanut butter sandwich, regular have 4.4 times more Calcium, 9.1 times more Copper, 1.7 times more Iron, 12.3 times more Magnesium, 4.5 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Selenium, 4.4 times more Sodium and 7.6 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 1.7 times more Potassium than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 1.7 times more Fat, 2.5 times more Saturated Fat and 3 times more Protein than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 2.9 times more Omega 3 and 2.2 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, brownies, dry mix, sugar free have similar amounts of Energy, Omega 6 and Carbohydrate per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.