Comparing Nutrients in 300 calories Dried Beechnuts VS Keebler, Keebler Chocolate Graham SELECTS

Weight per 300 calories

• Dried Beechnuts: 52g
• Keebler, Keebler Chocolate Graham SELECTS: 64.5g

Dried Beechnuts 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.

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

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Dried Beechnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	6.35% 2.03g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	4.23% 0.068g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	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	13.4% 17.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	5.77% 3.23g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	13% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	NA	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	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	16% 1.3mg	NA	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	0% 0mg	NA	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	15.4% 230mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	NA	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.054% 2g	3700g per day for Men 19-50 years

Dried Beechnuts VS Keebler, Keebler Chocolate Graham SELECTS Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Keebler, Keebler Chocolate Graham SELECTS:

• Both Dried Beechnuts and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for Dried Beechnuts vs Keebler, Keebler Chocolate Graham SELECTS:

• 300 kcal of Keebler, Keebler Chocolate Graham SELECTS contain 11.6 times more Sodium than Dried Beechnuts.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 2.4 times more Fat, 1.5 times more Saturated Fat, 13.1 times more Omega 3 and 7.2 times more Omega 6 than Keebler, Keebler Chocolate Graham SELECTS.
• While 300 kcal of Keebler, Keebler Chocolate Graham SELECTS contain 2.7 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Keebler, Keebler Chocolate Graham SELECTS offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Keebler, Keebler Chocolate Graham SELECTS provide inadequate amounts of Omega 3