Comparing Nutrients in 500 calories Cookies, peanut butter sandwich, special dietary VS Cookies, sugar wafer, with creme filling, sugar free

Weight per 500 calories

• Cookies, peanut butter sandwich, special dietary: 94g
• Cookies, sugar wafer, with creme filling, sugar free: 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, peanut butter sandwich, special dietary or Cookies, sugar wafer, with creme filling, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Cookies, sugar wafer, with creme filling, sugar free	3%	48%	49%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	55.4% 9.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.48% 0.47mg	1.85% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	0.65% 0.008mg	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	12.6% 50.5μg	9.9% 39.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.39% 0.009μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.04% 2.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafer, with creme filling, sugar free	Recommended Dietary Allowance
Calcium	4% 40mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	3.98% 0.036mg	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	29.8% 2.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.7mg	1.57% 6.6mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	10.4% 0.24mg	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	20.6% 144mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	1.58% 53.7mg	3400mg per day for Men 19-50 years
Selenium	5.95% 3.27μg	10.8% 5.93μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	4.46% 67mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.093% 3.46g	0.018% 0.66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cookies, peanut butter sandwich, special dietary vs Cookies, sugar wafer, with creme filling, sugar free:

• Cookies, peanut butter sandwich, special dietary have 1.4 times more Vitamin B1, 2.9 times more Vitamin B3, 5.1 times more Vitamin B5, 8.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cookies, sugar wafer, with creme filling, sugar free.
• Both Cookies, peanut butter sandwich, special dietary and Cookies, sugar wafer, with creme filling, sugar free have similar amounts of Vitamin B2 per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Cookies, peanut butter sandwich, special dietary vs Cookies, sugar wafer, with creme filling, sugar free:

• Cookies, peanut butter sandwich, special dietary have 7 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2.8 times more Manganese, 3.8 times more Phosphorus, 5.1 times more Potassium, 5.8 times more Sodium and 5.1 times more Zinc than Cookies, sugar wafer, with creme filling, sugar free.
• While Cookies, sugar wafer, with creme filling, sugar free contain 1.8 times more Selenium than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, special dietary have 2.8 times more Protein than Cookies, sugar wafer, with creme filling, sugar free.
• While Cookies, sugar wafer, with creme filling, sugar free contain 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Cookies, sugar wafer, with creme filling, sugar free have similar amounts of Energy, Fat, Saturated Fat and Omega 6 per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafer, with creme filling, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.