Comparing Nutrients in 500 calories Cookies, oatmeal, commercially prepared, regular VS Cookies, peanut butter, commercially prepared, soft-type

Weight per 500 calories

• Cookies, oatmeal, commercially prepared, regular: 111g
• Cookies, peanut butter, commercially prepared, soft-type: 109g

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

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, commercially prepared, regular or Cookies, peanut butter, commercially prepared, soft-type?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%
Cookies, peanut butter, commercially prepared, soft-type	4%	47%	49%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.02g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	8.96% 0.14g	7.73% 0.12g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.7g	27.3% 4.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	48.6% 63g	130g per day for Men 19-50 years
Sugars	37.8% 27.4g	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	8.2% 3.1g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Vitamin A	0.62% 5.56μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	7.92% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	2.27% 0.03mg	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	16.4% 65.6μg	18.3% 73.3μg	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	0.62% 0.56mg	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	1.93% 0.29mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.4% 8.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, regular	Cookies, peanut butter, commercially prepared, soft-type	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.73% 0.088mg	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	36% 2.87mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	8.73% 36.7mg	8.34% 35mg	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	20.5% 0.47mg	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	22% 153mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	4.64% 158mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	8.75% 4.8μg	55μg per day for Men 19-50 years
Sodium	38.5% 578mg	24.5% 368mg	1500mg per day for Men 19-50 years
Zinc	7.98% 0.88mg	5.47% 0.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.33g	0.34% 12.6g	3700g per day for Men 19-50 years

Cookies, Oatmeal, Commercially Prepared, Regular VS Cookies, Peanut Butter, Commercially Prepared, Soft-type Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cookies, oatmeal, commercially prepared, regular or Cookies, peanut butter, commercially prepared, soft-type?

Lets compare vitamin content per 500 calories of Cookies, oatmeal, commercially prepared, regular vs Cookies, peanut butter, commercially prepared, soft-type:

• 500 calories of Cookies, oatmeal, commercially prepared, regular have 1.4 times more Vitamin B2 than Cookies, peanut butter, commercially prepared, soft-type.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, peanut butter, commercially prepared, soft-type provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 calories.
• Both Cookies, oatmeal, commercially prepared, regular 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 500 calories.

Comparing minerals per 500 calories for Cookies, oatmeal, commercially prepared, regular vs Cookies, peanut butter, commercially prepared, soft-type:

• 500 calories of Cookies, oatmeal, commercially prepared, regular have 1.7 times more Copper, 2.9 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Selenium and 1.6 times more Sodium than Cookies, peanut butter, commercially prepared, soft-type.
• 500 calories of Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Copper and Selenium
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, peanut butter, commercially prepared, soft-type lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, commercially prepared, regular have 1.2 times more Carbohydrate than Cookies, peanut butter, commercially prepared, soft-type.
• While 500 kcal of Cookies, peanut butter, commercially prepared, soft-type contain 1.3 times more Fat, 1.3 times more Saturated Fat and 1.7 times more Omega 6 than Cookies, oatmeal, commercially prepared, regular.
• Both Cookies, oatmeal, commercially prepared, regular and Cookies, peanut butter, commercially prepared, soft-type offer comparable quantities of Energy and Protein per 500 calories.
• Both Cookies, oatmeal, commercially prepared, regular as well as Cookies, peanut butter, commercially prepared, soft-type provide inadequate amounts of Omega 3 and Fiber in 500 calories.