Comparing Nutrients in 100 calories Cookies, peanut butter sandwich, regular VS Cookies, shortbread, commercially prepared, plain

Weight per 100 calories

• Cookies, peanut butter sandwich, regular: 21g
• Cookies, shortbread, commercially prepared, plain: 19.5g

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, shortbread, commercially prepared, plain?

Macros Ratio

	Protein	Fat	Carbs
Cookies, peanut butter sandwich, regular	7%	39%	54%
Cookies, shortbread, commercially prepared, plain	4%	46%	50%

Macro Nutrients

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.55% 4.4g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.04g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	8.44% 1.43g	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	9.55% 12.4g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	5.8% 4.2g	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	0.081% 0.058g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4.1g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	0.67% 0.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	1.87% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	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	5.72% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	1.25% 0.062mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	1.06% 0.014mg	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	3.94% 15.8μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	3.16% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, peanut butter sandwich, regular	Cookies, shortbread, commercially prepared, plain	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.25% 2.53mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	1.95% 0.018mg	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	7.25% 0.58mg	8mg per day for Men 19-50 years
Magnesium	2.44% 10.3mg	0.65% 2.72mg	420mg per day for Men 19-50 years
Manganese	8.3% 0.19mg	3.32% 0.076mg	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	1.83% 13mg	700mg per day for Men 19-50 years
Potassium	1.2% 40mg	0.5% 17mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	4.58% 68.7mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.87% 0.095mg	11mg per day for Men 19-50 years
Water	0.016% 0.59g	0.019% 0.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cookies, peanut butter sandwich, regular vs Cookies, shortbread, commercially prepared, plain:

• Cookies, peanut butter sandwich, regular have 1.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin B12 than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 2.6 times more Vitamin K than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 100 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cookies, peanut butter sandwich, regular vs Cookies, shortbread, commercially prepared, plain:

• Cookies, peanut butter sandwich, regular have 4.4 times more Calcium, 2.8 times more Copper, 3.8 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cookies, peanut butter sandwich, regular have 1.8 times more Sugars, 1.6 times more Fiber and 1.8 times more Protein than Cookies, shortbread, commercially prepared, plain.
• While Cookies, shortbread, commercially prepared, plain contain 1.5 times more Saturated Fat, 8 times more Omega 3 and 1.9 times more Omega 6 than Cookies, peanut butter sandwich, regular.
• Both Cookies, peanut butter sandwich, regular and Cookies, shortbread, commercially prepared, plain have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Cookies, peanut butter sandwich, regular as well as Cookies, shortbread, commercially prepared, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.