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

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	165% 4780kcal	177% 5140kcal	2900kcal per day for Men 19-50 years
Fat	218% 211g	270% 262g	97g per day for Men 19-50 years
Saturated Fat	156% 50g	253% 81g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	217% 37g	434% 73.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	505% 656g	491% 638g	130g per day for Men 19-50 years
Sugars	489% 354g	299% 217g	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	4.14% 3g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 210g	g per day for Men 19-50 years
Fiber	50% 19g	34.2% 13g	38g per day for Men 19-50 years
Protein	157% 88g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	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	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.63mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	234% 37.4mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	54.6% 0.71mg	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	203% 810μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	125% 18.7mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	53% 530mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	100% 0.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	397% 9.1mg	171% 3.93mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	56.5% 1920mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	245% 3680mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.97% 36g	3700g per day for Men 19-50 years

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

• Cookies, peanut butter sandwich, regular have 2.9 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin B12 than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 1.3 times more Vitamin B9, 1.3 times more Vitamin E and 2.8 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 kg.

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

• Cookies, peanut butter sandwich, regular have 4.1 times more Calcium, 2.6 times more Copper, 3.5 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 1.2 times more Selenium and 2.2 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Iron and Sodium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cookies, peanut butter sandwich, regular have 1.6 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 1.6 times more Saturated Fat, 8.6 times more Omega 3 and 2 times more Omega 6 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.