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

Weight per 300 calories

Keebler, Keebler Chocolate Graham SELECTS
64.5g
Oranges
638g

Keebler, Keebler Chocolate Graham SELECTS have 9.9 times more energy per 100g than Oranges. It has very high energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Keebler, Keebler Chocolate Graham SELECTS
6%
32%
62%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Keebler, Keebler Chocolate Graham SELECTSvs Oranges
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
0.79%0.77g
10.7 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.35%2.03g
Saturated Fat
0.3%0.096g
2.03 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.23%0.068g
Omega 3
2.8%0.045g
0.068 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.88%1.34g
Omega 6
0.68%0.11g
1.34 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
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
57.7%75g
46.3 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.6%17g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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NA
Fiber
40.3%15.3g
NA gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.18%4.6g
Protein
10.7%6g
4.6 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Keebler, Keebler Chocolate Graham SELECTSvs Oranges
NA
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
NA μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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NA
Vitamin B1
46.3%0.56mg
Thiamine
NA mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
19.6%0.26mg
Riboflavin
NA mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
NA mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
32%1.6mg
Pantothenic acid
NA mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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NA
Vitamin B6
29.5%0.38mg
Pyridoxine
NA mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
48%191μg
Folates and Folic Acid
NA μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
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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NA
Vitamin C
377%340mg
Ascorbic acid
NA mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
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 Oranges
NA
Calcium
25.5%255mg
NA mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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NA
Copper
32%0.29mg
NA mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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NA
Iron
7.98%0.64mg
NA mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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NA
Magnesium
15%64mg
NA mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
6.94%0.16mg
NA mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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NA
Phosphorus
12.8%89.4mg
NA mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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NA
Potassium
34%1155mg
NA mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.8%3.2μg
NA μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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15.4%230mg
Sodium
0%0mg
230 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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NA
Zinc
4.06%0.45mg
NA mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g
Water
15%554g
2 gvs554 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 Oranges:
Comparing minerals per 300 calories for Keebler, Keebler Chocolate Graham SELECTS vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Keebler, Keebler Chocolate Graham SELECTSVS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dryOrangesVS Continental Mills, Krusteaz Almond Poppyseed Muffin Mix, Artificially Flavored, dryKeebler, Keebler Chocolate Graham SELECTSVS Valencia OrangesOrangesVS Valencia Oranges
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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