Comparing Nutrients in 14 ounces Keebler, Keebler Chocolate Graham SELECTS VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Keebler, Keebler Chocolate Graham SELECTS	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	63.6% 1846kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.24g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	54% 70g	130g per day for Men 19-50 years
Sugars	145% 105g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	NA	110% 41.7g	38g per day for Men 19-50 years
Protein	50.3% 28g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Keebler, Keebler Chocolate Graham SELECTS	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	NA	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Keebler, Keebler Chocolate Graham SELECTS	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	NA	115% 1155mg	1000mg per day for Men 19-50 years
Copper	NA	421% 3.8mg	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	NA	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	NA	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	NA	264% 1850mg	700mg per day for Men 19-50 years
Potassium	NA	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	94% 1417mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	111% 12mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Keebler, Keebler Chocolate Graham SELECTS vs Oil Roasted Almonds:

Both Keebler, Keebler Chocolate Graham SELECTS and Oil Roasted Almonds have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Keebler, Keebler Chocolate Graham SELECTS vs Oil Roasted Almonds:

• Keebler, Keebler Chocolate Graham SELECTS have 357 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Keebler, Keebler Chocolate Graham SELECTS have more Omega 3, 4.1 times more Carbohydrate and 5.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Energy, 3.3 times more Fat, 1.3 times more Saturated Fat, 6.5 times more Omega 6 and 3 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• Both Keebler, Keebler Chocolate Graham SELECTS as well as Oil Roasted Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.