Comparing Nutrients in 300 calories Cookies, peanut butter sandwich, regular VS Cookies, oatmeal, with raisins

Weight per 300 calories

• Cookies, peanut butter sandwich, regular: 62.8g
• Cookies, oatmeal, with raisins: 68g

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, peanut butter sandwich, regular or Cookies, oatmeal, with raisins?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	21.3% 3.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	36% 47g	130g per day for Men 19-50 years
Sugars	30.7% 22.2g	31% 22.5g	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	7.83% 5.67g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 12.4g	g per day for Men 19-50 years
Fiber	3.14% 1.2g	5.9% 2.24g	38g per day for Men 19-50 years
Protein	9.86% 5.52g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	0.07% 0.63μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	3.56% 0.046mg	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	9.57% 38.3μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6% 0.14μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.07% 0.063mg	NA	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	7.82% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	3.33% 33.3mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	10.5% 0.095mg	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	20.4% 1.63mg	19.6% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.32% 30.8mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	23.7% 0.55mg	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	17% 118mg	11% 77.6mg	700mg per day for Men 19-50 years
Potassium	3.54% 121mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.83μg	7.3% 4μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	14.6% 219mg	1500mg per day for Men 19-50 years
Zinc	6.05% 0.67mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.047% 1.76g	0.15% 5.43g	3700g per day for Men 19-50 years

Cookies, Peanut Butter Sandwich, Regular VS Cookies, Oatmeal, With Raisins Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cookies, peanut butter sandwich, regular or Cookies, oatmeal, with raisins?

Lets compare vitamin content per 300 calories of Cookies, peanut butter sandwich, regular vs Cookies, oatmeal, with raisins:

• 300 calories of Cookies, peanut butter sandwich, regular have 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Cookies, oatmeal, with raisins have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin B9

Comparing minerals per 300 calories for Cookies, peanut butter sandwich, regular vs Cookies, oatmeal, with raisins:

• 300 calories of Cookies, peanut butter sandwich, regular have 1.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Phosphorus, 1.2 times more Selenium and 1.5 times more Zinc than Cookies, oatmeal, with raisins.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins contain similar levels of Iron, Manganese and Sodium per 300 calories.
• 300 calories of Cookies, oatmeal, with raisins lack sufficient amounts of Magnesium and Zinc
• Both Cookies, peanut butter sandwich, regular as well as Cookies, oatmeal, with raisins lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cookies, peanut butter sandwich, regular have 1.2 times more Fat and 1.4 times more Protein than Cookies, oatmeal, with raisins.
• While 300 kcal of Cookies, oatmeal, with raisins contain 7.5 times more Omega 3 and 1.6 times more Omega 6 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, with raisins offer comparable quantities of Energy, Saturated Fat, Carbohydrate and Sugars per 300 calories.
• 300 calories of Cookies, peanut butter sandwich, regular provide inadequate amounts of Omega 3
• Both Cookies, peanut butter sandwich, regular as well as Cookies, oatmeal, with raisins provide inadequate amounts of Fiber in 300 calories.