Comparing Nutrients in 5 ounces Cookies, peanut butter sandwich, regular VS Cookies, oatmeal, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, oatmeal, dry mix	6%	37%	57%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Energy	23.4% 678kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	9.48% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	30.8% 5.23g	22% 3.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.5% 93g	73.4% 95g	130g per day for Men 19-50 years
Sugars	69.3% 50.2g	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	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	22.3% 12.5g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	4.58% 0.06mg	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	21.6% 86.5μg	17.7% 71μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.6% 0.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0.16% 0.14mg	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	17.7% 2.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, oatmeal, dry mix	Recommended Dietary Allowance
Calcium	7.5% 75mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	31.5% 0.28mg	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	46% 3.7mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	56.2% 1.3mg	76% 1.74mg	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	38% 266mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.2% 7.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, peanut butter sandwich, regular VS Cookies, oatmeal, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cookies, peanut butter sandwich, regular versus 5 oz of Cookies, oatmeal, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cookies, peanut butter sandwich, regular vs Cookies, oatmeal, dry mix:

• 5 ounces of Cookies, peanut butter sandwich, regular have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin B12 than Cookies, oatmeal, dry mix.
• 5 ounces of Cookies, oatmeal, dry mix have insufficient amounts of Vitamin B12
• Both Cookies, peanut butter sandwich, regular as well as Cookies, oatmeal, dry mix have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cookies, peanut butter sandwich, regular vs Cookies, oatmeal, dry mix:

• 5 ounces of Cookies, peanut butter sandwich, regular have 2.1 times more Calcium and 1.3 times more Zinc than Cookies, oatmeal, dry mix.
• While 5 oz of Cookies, oatmeal, dry mix contain 1.3 times more Manganese, 1.4 times more Selenium and 1.3 times more Sodium than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, dry mix contain similar levels of Copper, Iron, Magnesium, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cookies, peanut butter sandwich, regular have 1.4 times more Omega 6 and 1.4 times more Protein than Cookies, oatmeal, dry mix.
• While 5 oz of Cookies, oatmeal, dry mix contain 1.3 times more Omega 3 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, oatmeal, dry mix offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.