Comparing Nutrients in 500 calories Cookies, oatmeal, commercially prepared, special dietary VS Cookies, peanut butter sandwich, special dietary

Weight per 500 calories

• Cookies, oatmeal, commercially prepared, special dietary: 111g
• Cookies, peanut butter sandwich, special dietary: 94g

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

Which food has more nutrients per 500 calories - Cookies, oatmeal, commercially prepared, special dietary or Cookies, peanut butter sandwich, special dietary?

Macros Ratio

	Protein	Fat	Carbs
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%
Cookies, peanut butter sandwich, special dietary	7%	56%	37%

Macro Nutrients

	Cookies, oatmeal, commercially prepared, special dietary	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	9.37% 3g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	32.3% 0.52g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7g	63% 10.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	8.5% 3.23g	NA	38g per day for Men 19-50 years
Protein	9.55% 5.35g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Cookies, oatmeal, commercially prepared, special dietary	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.35% 0.32mg	9.48% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.23% 0.029mg	5.6% 0.073mg	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	13% 51.2μg	12.6% 50.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.39% 0.009μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.37% 0.33mg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, oatmeal, commercially prepared, special dietary	Cookies, peanut butter sandwich, special dietary	Recommended Dietary Allowance
Calcium	6% 60mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	27.7% 0.25mg	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	56.7% 4.53mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.5% 19mg	11.3% 47.7mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	28.6% 0.66mg	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	19.4% 136mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	5.73% 195mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	5.95% 3.27μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	25.7% 385mg	1500mg per day for Men 19-50 years
Zinc	4.96% 0.55mg	8.75% 0.96mg	11mg per day for Men 19-50 years
Water	0.2% 7.24g	0.093% 3.46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, oatmeal, commercially prepared, special dietary vs Cookies, peanut butter sandwich, special dietary:

• Cookies, oatmeal, commercially prepared, special dietary have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B2 than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Cookies, peanut butter sandwich, special dietary have similar amounts of Vitamin B9 per 500 kcal.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cookies, oatmeal, commercially prepared, special dietary vs Cookies, peanut butter sandwich, special dietary:

• Cookies, oatmeal, commercially prepared, special dietary have 1.5 times more Calcium, 1.9 times more Iron and 1.5 times more Selenium than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 1.5 times more Copper, 2.5 times more Magnesium, 1.4 times more Potassium, 1.3 times more Sodium and 1.8 times more Zinc than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Cookies, peanut butter sandwich, special dietary have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, oatmeal, commercially prepared, special dietary have 1.6 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• While Cookies, peanut butter sandwich, special dietary contain 1.6 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 6 and 1.7 times more Protein than Cookies, oatmeal, commercially prepared, special dietary.
• Both Cookies, oatmeal, commercially prepared, special dietary and Cookies, peanut butter sandwich, special dietary have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Cookies, oatmeal, commercially prepared, special dietary as well as Cookies, peanut butter sandwich, special dietary have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.