Comparing Nutrients in 300 calories Broccoli Raab VS Keebler, Keebler Chocolate Graham SELECTS

Weight per 300 calories

• Broccoli Raab: 1364g
• Keebler, Keebler Chocolate Graham SELECTS: 64.5g

Keebler, Keebler Chocolate Graham SELECTS have 21.1 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Keebler, Keebler Chocolate Graham SELECTS?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Broccoli Raab	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	6.35% 2.03g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	7.88% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	23.6% 17g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	NA	38g per day for Men 19-50 years
Protein	77% 43.2g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	147% 1473mg	NA	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	NA	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	NA	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	NA	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	15.4% 230mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	NA	11mg per day for Men 19-50 years
Water	34% 1262g	0.054% 2g	3700g per day for Men 19-50 years

Broccoli Raab VS Keebler, Keebler Chocolate Graham SELECTS Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Keebler, Keebler Chocolate Graham SELECTS?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Keebler, Keebler Chocolate Graham SELECTS:

• Both Raw Broccoli Raab and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Broccoli Raab vs Keebler, Keebler Chocolate Graham SELECTS:

• 300 calories of Broccoli Raab have 2 times more Sodium and 631 times more Water than Keebler, Keebler Chocolate Graham SELECTS.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 38 times more Omega 3 and 9.4 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• While 300 kcal of Keebler, Keebler Chocolate Graham SELECTS contain 1.6 times more Fat, 1.8 times more Saturated Fat, 3.4 times more Omega 6 and 3.3 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Keebler, Keebler Chocolate Graham SELECTS offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Keebler, Keebler Chocolate Graham SELECTS provide inadequate amounts of Omega 3