Comparing Nutrients in 300 calories Keebler, Keebler Chocolate Graham SELECTSVS Almonds

Weight per 300 calories

Keebler, Keebler Chocolate Graham SELECTS

64.5g

Almonds

51.8g

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

Which food has more nutrients per 300 calories - Keebler, Keebler Chocolate Graham SELECTS or Almonds?

Macros Ratio

Protein Fat Carbs

Keebler, Keebler Chocolate Graham SELECTS

32%

62%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Keebler, Keebler Chocolate Graham SELECTSvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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11%10.7g

Fat

26.7%26g

10.7 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.35%2.03g

Saturated Fat

6.16%1.97g

2.03 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g

Omega 3

0.097%0.002g

0.068 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.88%1.34g

Omega 6

37.6%6.4g

1.34 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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35.6%46.3g

Carbohydrate

8.6%11g

46.3 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.6%17g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

17%6.48g

NA gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.18%4.6g

Protein

19.6%11g

4.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Keebler, Keebler Chocolate Graham SELECTSvs Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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Vitamin B1

8.85%0.11mg

Thiamine

NA mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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Vitamin B2

45.4%0.59mg

Riboflavin

NA mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

NA mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

4.9%0.24mg

Pantothenic acid

NA mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

5.46%0.071mg

Pyridoxine

NA mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

5.7%22.8μg

Folates and Folic Acid

NA μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

NA mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Keebler, Keebler Chocolate Graham SELECTSvs Almonds

Calcium

14%139mg

NA mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

59.4%0.53mg

NA mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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Iron

24%1.92mg

NA mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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Magnesium

33.3%140mg

NA mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

49%1.13mg

NA mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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Phosphorus

35.6%249mg

NA mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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Potassium

11%380mg

NA mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

3.86%2.12μg

NA μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.4%230mg

Sodium

0.035%0.52mg

230 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

14.7%1.6mg

NA mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g

Water

0.062%2.3g

2 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Keebler, Keebler Chocolate Graham SELECTS vs Almonds:

Both Keebler, Keebler Chocolate Graham SELECTS and Almonds have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Keebler, Keebler Chocolate Graham SELECTS vs Almonds:

Keebler, Keebler Chocolate Graham SELECTS have 444.5 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

Keebler, Keebler Chocolate Graham SELECTS have 43.6 times more Omega 3, 4.1 times more Carbohydrate and 7.6 times more Sugars than Almonds.
While Almonds contain 2.4 times more Fat, 4.8 times more Omega 6 and 2.4 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
Both Keebler, Keebler Chocolate Graham SELECTS and Almonds have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Keebler, Keebler Chocolate Graham SELECTS as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Keebler, Keebler Chocolate Graham SELECTSVS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dryAlmondsVS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dryKeebler, Keebler Chocolate Graham SELECTSVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Keebler, Keebler Chocolate Graham SELECTSVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Keebler, Keebler Chocolate Graham SELECTS or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: