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

Weight per 500 calories

• Cookies, oatmeal, dry mix: 108g
• 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, 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	21% 6.73g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	7.73% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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	56% 73g	48.6% 63g	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	4.9% 1.86g	38g per day for Men 19-50 years
Protein	12.6% 7.03g	10.4% 5.8g	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	0.12% 1.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	7.92% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	13.5% 54μg	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	0.12% 0.11mg	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	2.7% 27mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	30% 2.4mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	8.34% 35mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	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	25.2% 176mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.83% 198mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	8.75% 4.8μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	24.5% 368mg	1500mg per day for Men 19-50 years
Zinc	7.87% 0.87mg	5.47% 0.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.74g	0.34% 12.6g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 calories.
• 500 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 500 calories.

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

• 500 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.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cookies, oatmeal, dry mix have 1.2 times more Protein 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 1.6 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 500 calories.
• Both Cookies, oatmeal, dry mix as well as Cookies, peanut butter, commercially prepared, soft-type provide inadequate amounts of Omega 3 in 500 calories.