Comparing Nutrients in 500 calories Keebler, Keebler Chocolate Graham SELECTS VS Navy Beans

Weight per 500 calories

• Keebler, Keebler Chocolate Graham SELECTS: 108g
• Navy Beans: 148g

Keebler, Keebler Chocolate Graham SELECTS have 1.4 times more energy per 100g than Navy Beans. It has very high energy density when compared to other foods. Raw Navy Beans having high energy density.

Discover which food has more nutrients per 500 calories - Keebler, Keebler Chocolate Graham SELECTS or Navy Beans?

Macros Ratio

	Protein	Fat	Carbs
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%
Navy Beans	26%	4%	70%

Macro Nutrients

	Keebler, Keebler Chocolate Graham SELECTS	Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	7.06% 0.11g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	2.92% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.2g	69.3% 90g	130g per day for Men 19-50 years
Sugars	39.3% 28.5g	7.94% 5.76g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 4.94g	g per day for Men 19-50 years
Fiber	NA	59.7% 22.7g	38g per day for Men 19-50 years
Protein	13.6% 7.63g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Keebler, Keebler Chocolate Graham SELECTS	Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.3% 3.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	135% 540μg	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	NA	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Keebler, Keebler Chocolate Graham SELECTS	Navy Beans	Recommended Dietary Allowance
Calcium	NA	22% 218mg	1000mg per day for Men 19-50 years
Copper	NA	137% 1.24mg	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	102% 8.15mg	8mg per day for Men 19-50 years
Magnesium	NA	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	86.3% 604mg	700mg per day for Men 19-50 years
Potassium	NA	51.7% 1758mg	3400mg per day for Men 19-50 years
Selenium	NA	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	25.6% 384mg	0.49% 7.4mg	1500mg per day for Men 19-50 years
Zinc	NA	49.2% 5.4mg	11mg per day for Men 19-50 years
Water	0.09% 3.33g	0.49% 18g	3700g per day for Men 19-50 years

Keebler, Keebler Chocolate Graham SELECTS VS Navy Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Keebler, Keebler Chocolate Graham SELECTS or Navy Beans?

Lets compare vitamin content per 500 calories of Keebler, Keebler Chocolate Graham SELECTS vs Navy Beans:

• Both Keebler, Keebler Chocolate Graham SELECTS and Raw Navy Beans have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Keebler, Keebler Chocolate Graham SELECTS vs Navy Beans:

• 500 calories of Keebler, Keebler Chocolate Graham SELECTS have 51.7 times more Sodium than Navy Beans.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Keebler, Keebler Chocolate Graham SELECTS have 8 times more Fat, 13.4 times more Saturated Fat, 4.5 times more Omega 6 and 4.9 times more Sugars than Navy Beans.
• While 500 kcal of Raw Navy Beans contain 7.1 times more Omega 3 and 4.3 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• Both Keebler, Keebler Chocolate Graham SELECTS and Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Keebler, Keebler Chocolate Graham SELECTS provide inadequate amounts of Omega 3
• 500 calories of Navy Beans provide inadequate amounts of Omega 6