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

Weight per 500 calories

• Cookies, peanut butter sandwich, special dietary: 94g
• Cookies, sugar wafers with creme filling, regular: 100g

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 wafers with creme filling, regular?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, special dietary	7%	56%	37%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.8% 31.8g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	5.73% 0.092g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	15% 2.54g	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	54% 70.4g	130g per day for Men 19-50 years
Sugars	NA	59% 42.8g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 40.4g	g per day for Men 19-50 years
Fiber	NA	4.2% 1.6g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	6.83% 3.82g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafers with creme filling, regular	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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	9.2% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.48% 0.47mg	7.87% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	3.3% 0.043mg	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	19% 76.7μg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, special dietary	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	4% 40mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	7.3% 0.066mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.7mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	18.2% 0.42mg	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	10.2% 71.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	3.43% 117mg	3400mg per day for Men 19-50 years
Selenium	5.95% 3.27μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	25.7% 385mg	6.84% 103mg	1500mg per day for Men 19-50 years
Zinc	8.75% 0.96mg	3.9% 0.43mg	11mg per day for Men 19-50 years
Water	0.093% 3.46g	0.045% 1.65g	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 wafers with creme filling, regular:

• Cookies, peanut butter sandwich, special dietary have 8.8 times more Vitamin B1, 2.3 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.5 times more Vitamin B9 than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Cookies, sugar wafers with creme filling, regular have similar amounts of Vitamin B2 per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafers with creme filling, regular 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 wafers with creme filling, regular:

• Cookies, peanut butter sandwich, special dietary have 3.8 times more Copper, 3 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium, 3.8 times more Sodium and 2.2 times more Zinc than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 1.6 times more Iron than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Cookies, sugar wafers with creme filling, regular have similar amounts of Selenium per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cookies, peanut butter sandwich, special dietary have 1.4 times more Fat, 5.6 times more Omega 3, 4.2 times more Omega 6 and 2.4 times more Protein than Cookies, sugar wafers with creme filling, regular.
• While Cookies, sugar wafers with creme filling, regular contain 2.6 times more Saturated Fat and 1.5 times more Carbohydrate than Cookies, peanut butter sandwich, special dietary.
• Both Cookies, peanut butter sandwich, special dietary and Cookies, sugar wafers with creme filling, regular have similar amounts of Energy per 500 kcal.
• Both Cookies, peanut butter sandwich, special dietary as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.