Comparing Nutrients in 300 calories Cookies, oatmeal, dry mix VS Cookies, peanut butter, commercially prepared, soft-type

Weight per 300 calories

• Cookies, oatmeal, dry mix: 65g
• Cookies, peanut butter, commercially prepared, soft-type: 65.6g

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

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Cookies, peanut butter, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, dry mix	6%	37%	57%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	9.65% 3.1g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	4.64% 0.074g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	29% 38g	130g per day for Men 19-50 years
Sugars	NA	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	NA	2.94% 1.1g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	8.33% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	4.75% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	1.36% 0.018mg	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	8.1% 32.5μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.072% 0.065mg	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, dry mix	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	1.62% 16.2mg	0.79% 7.88mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	5.84% 0.053mg	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	18% 1.44mg	7.3% 0.58mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	12.3% 0.28mg	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	15% 106mg	8.16% 57mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.07% 70.2mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.9μg	5.25% 2.9μg	55μg per day for Men 19-50 years
Sodium	20.5% 307mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	4.72% 0.52mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.2% 7.55g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Dry Mix VS Cookies, Peanut Butter, Commercially Prepared, Soft-type Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, oatmeal, dry mix or Cookies, peanut butter, commercially prepared, soft-type?

Lets compare vitamin content per 300 calories of Cookies, oatmeal, dry mix vs Cookies, peanut butter, commercially prepared, soft-type:

• 300 kcal of Cookies, peanut butter, commercially prepared, soft-type contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B3
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter, commercially prepared, soft-type have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cookies, oatmeal, dry mix vs Cookies, peanut butter, commercially prepared, soft-type:

• 300 calories of Cookies, oatmeal, dry mix have 2.5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 1.4 times more Sodium than Cookies, peanut butter, commercially prepared, soft-type.
• 300 calories of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Copper, Magnesium and Selenium
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium, Potassium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, oatmeal, dry mix have 1.2 times more Protein than Cookies, peanut butter, commercially prepared, soft-type.
• While 300 kcal of Cookies, peanut butter, commercially prepared, soft-type contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.6 times more Omega 6 than Cookies, oatmeal, dry mix.
• Both Cookies, oatmeal, dry mix and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter, commercially prepared, soft-type provide inadequate amounts of Omega 3 in 300 calories.