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Comparing Nutrients in 500 calories AlmondsVS Keebler, Keebler Chocolate Graham SELECTS

Weight per 500 calories

Almonds
86.4g
Keebler, Keebler Chocolate Graham SELECTS
108g

Almonds have 1.2 times more energy per 100g than Keebler, Keebler Chocolate Graham SELECTS. It has very high energy density when compared to other foods. Keebler, Keebler Chocolate Graham SELECTS having very high energy density.

Which food has more nutrients per 500 calories - Almonds or Keebler, Keebler Chocolate Graham SELECTS?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Keebler, Keebler Chocolate Graham SELECTS
6%
32%
62%
500 kcal ▼

Macro Nutrients

Almondsvs Keebler, Keebler Chocolate Graham SELECTS
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g
Fat
18.4%18g
43 gvs18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
10.6%3.4g
3.3 gvs3.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
7.06%0.11g
0.003 gvs0.11 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
13%2.23g
10.6 gvs2.23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g
Carbohydrate
59.4%77.2g
18.6 gvs77.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
39.3%28.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs28.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
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]
0.095 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
NA
0.15 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
NA
3.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
NA
10.8 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.6%18.3g
Protein
13.6%7.63g
18.3 gvs7.63 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Keebler, Keebler Chocolate Graham SELECTS
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg
Vitamin B1
NA
Thiamine
0.18 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
NA
Riboflavin
0.98 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
3.12 mgvsNA mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.13%0.41mg
Vitamin B5
NA
Pantothenic acid
0.41 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
NA
Pyridoxine
0.12 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
NA
Folates and Folic Acid
38 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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148%22mg
Vitamin E
NA
Tocopherols and Tocotrienols
22 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
NA
Phytomenadione or phylloquinone
0 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Keebler, Keebler Chocolate Graham SELECTS
23.2%232mg
Calcium
NA
232 mgvsNA mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
NA
0.89 mgvsNA mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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40%3.2mg
Iron
NA
3.2 mgvsNA mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
NA
233 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
NA
1.9 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
NA
415 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
NA
633 mgvsNA mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
NA
3.54 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg
Sodium
25.6%384mg
0.86 mgvs384 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
NA
2.7 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g
Water
0.09%3.33g
3.8 gvs3.33 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Keebler, Keebler Chocolate Graham SELECTS:
Comparing minerals per 500 calories for Almonds vs Keebler, Keebler Chocolate Graham SELECTS:
Comparison of macro-nutrients per 500 calories:



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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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