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Comparing Nutrients in 7 ounces AlmondsVS Keebler, Keebler Chocolate Graham SELECTS

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Keebler, Keebler Chocolate Graham SELECTS
6%
32%
62%
7 oz ▼

Macro Nutrients

Almondsvs Keebler, Keebler Chocolate Graham SELECTS
39.6%1149kcal
Energy
32%923kcal
1149 kcalvs923 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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102%99g
Fat
34%33g
99 gvs33 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23.6%7.54g
Saturated Fat
19.5%6.25g
7.54 gvs6.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
13%0.21g
0.006 gvs0.21 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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144%24.5g
Omega 6
24.2%4.1g
24.5 gvs4.1 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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33%42.8g
Carbohydrate
110%142g
42.8 gvs142 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
12%8.63g
Sugars
72.5%52.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.63 gvs52.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g
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]
0.22 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g
Glucose
NA
0.34 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.84g
Sucrose
NA
7.84 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.3%25g
Fiber
NA
25 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
75%42g
Protein
25%14g
42 gvs14 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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34%0.41mg
Vitamin B1
NA
Thiamine
0.41 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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174%2.26mg
Vitamin B2
NA
Riboflavin
2.26 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.18mg
Vitamin B3
NA
Niacin, nicotinic acid, niacinamide
7.18 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
18.7%0.93mg
Vitamin B5
NA
Pantothenic acid
0.93 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
21%0.27mg
Vitamin B6
NA
Pyridoxine
0.27 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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377%113μg
Vitamin B7
NA
Biotin
113 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg
Vitamin B9
NA
Folates and Folic Acid
87.3 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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339%51mg
Vitamin E
NA
Tocopherols and Tocotrienols
51 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
53.4%534mg
Calcium
NA
534 mgvsNA mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.05mg
Copper
NA
2.05 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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92%7.36mg
Iron
NA
7.36 mgvsNA mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg
Magnesium
NA
536 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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188%4.32mg
Manganese
NA
4.32 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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200%90μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
90 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg
Phosphorus
NA
955 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.8%1455mg
Potassium
NA
1455 mgvsNA mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg
Selenium
NA
8.14 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
47.2%708mg
2 mgvs708 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.3%6.2mg
Zinc
NA
6.2 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.75g
Water
0.17%6.15g
8.75 gvs6.15 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Almonds vs Keebler, Keebler Chocolate Graham SELECTS:
Comparing minerals per 7 ounces for Almonds vs Keebler, Keebler Chocolate Graham SELECTS:
Comparison of macro-nutrients per 7 ounces:



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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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