Comparing Nutrients in 1 pound Brazilnuts VS Keebler, Keebler Chocolate Graham SELECTS

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Brazilnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	103% 2989kcal	72.7% 2109kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	44.7% 14.3g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	55.4% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	251% 326g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	166% 120g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	116% 65g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	NA	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	25% 100μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.53% 3.18mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	72.6% 726mg	NA	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	NA	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	138% 11mg	NA	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	NA	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	NA	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	470% 3289mg	NA	700mg per day for Men 19-50 years
Potassium	88% 2989mg	NA	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	108% 1619mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	NA	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Keebler, Keebler Chocolate Graham SELECTS per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Keebler, Keebler Chocolate Graham SELECTS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Keebler, Keebler Chocolate Graham SELECTS:

• Both Dried Brazilnuts and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Brazilnuts vs Keebler, Keebler Chocolate Graham SELECTS:

• 1 lb of Keebler, Keebler Chocolate Graham SELECTS contains 119 times more Sodium than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 1.4 times more Energy, 4 times more Fat, 5.1 times more Saturated Fat, 11.7 times more Omega 6 and 2 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• While 1 lb of Keebler, Keebler Chocolate Graham SELECTS contains 2.9 times more Omega 3, 6.1 times more Carbohydrate and 11.4 times more Sugars than Dried Brazilnuts.