Comparing Nutrients in 100 calories Cookies, peanut butter sandwich, regular VS Cookies, brownies, dry mix, sugar free

Weight per 100 calories

• Cookies, peanut butter sandwich, regular: 21g
• Cookies, brownies, dry mix, sugar free: 23.5g

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

Which food has more nutrients per 100 calories - Cookies, peanut butter sandwich, regular or Cookies, brownies, dry mix, sugar free?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, brownies, dry mix, sugar free	3%	25%	72%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.55% 4.4g	3.03% 2.93g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.04g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.62% 0.074g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	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	1.05% 0.4g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Vitamin A	0.023% 0.21μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	1.97% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	0.14% 0.002mg	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	3.2% 12.8μg	2.8% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2% 0.048μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.023% 0.021mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, brownies, dry mix, sugar free	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.28% 2.8mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	0.68% 0.006mg	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	6.8% 0.54mg	4.46% 0.36mg	8mg per day for Men 19-50 years
Magnesium	2.44% 10.3mg	0.22% 0.94mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	2.05% 0.047mg	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	5.6% 39.3mg	1.9% 13.4mg	700mg per day for Men 19-50 years
Potassium	1.2% 40mg	2.3% 78.6mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	0.85% 0.47μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	1.3% 19.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.3% 0.033mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.022% 0.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, peanut butter sandwich, regular vs Cookies, brownies, dry mix, sugar free:

• Cookies, peanut butter sandwich, regular have 2.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 9 times more Vitamin B5, 15.5 times more Vitamin B6 and more Vitamin B12 than Cookies, brownies, dry mix, sugar free.
• Both Cookies, peanut butter sandwich, regular and Cookies, brownies, dry mix, sugar free have similar amounts of Vitamin B9 per 100 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Cookies, peanut butter sandwich, regular vs Cookies, brownies, dry mix, sugar free:

• Cookies, peanut butter sandwich, regular have 3.9 times more Calcium, 8.1 times more Copper, 1.5 times more Iron, 10.9 times more Magnesium, 4 times more Manganese, 2.9 times more Phosphorus, 3.4 times more Selenium, 4 times more Sodium and 6.7 times more Zinc than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 2 times more Potassium than Cookies, peanut butter sandwich, regular.

Comparison of macro-nutrients per 100 calories:

• Cookies, peanut butter sandwich, regular have 1.5 times more Fat, 2.2 times more Saturated Fat and 2.7 times more Protein than Cookies, brownies, dry mix, sugar free.
• While Cookies, brownies, dry mix, sugar free contain 3.3 times more Omega 3, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 2.5 times more Fiber than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, brownies, dry mix, sugar free have similar amounts of Energy per 100 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, brownies, dry mix, sugar free have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.