Comparing Nutrients in 500 calories Almond paste VS Keebler, Keebler Chocolate Graham SELECTS

Weight per 500 calories

• Almond paste: 109g
• Keebler, Keebler Chocolate Graham SELECTS: 108g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 500 calories - Almond paste or Keebler, Keebler Chocolate Graham SELECTS?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Almond paste	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.2% 30.3g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	36% 6.1g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	54.6% 39.6g	39.3% 28.5g	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	13.8% 5.24g	NA	38g per day for Men 19-50 years
Protein	17.5% 9.83g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	7.46% 0.09mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.8% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.47% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.02% 0.039mg	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	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	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

	Almond paste	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	18.8% 188mg	NA	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	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	22% 1.75mg	NA	8mg per day for Men 19-50 years
Magnesium	33.8% 142mg	NA	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	40.2% 282mg	NA	700mg per day for Men 19-50 years
Potassium	10% 343mg	NA	3400mg per day for Men 19-50 years
Selenium	8.34% 4.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.83mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	NA	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.09% 3.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almond paste vs Keebler, Keebler Chocolate Graham SELECTS:

Both Almond paste and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Almond paste vs Keebler, Keebler Chocolate Graham SELECTS:

• Keebler, Keebler Chocolate Graham SELECTS contain 39.1 times more Sodium than Almond paste.

Comparison of macro-nutrients per 500 calories:

• Almond paste has 1.7 times more Fat, 1.9 times more Omega 3, 2.7 times more Omega 6, 1.4 times more Sugars and 1.3 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• While Keebler, Keebler Chocolate Graham SELECTS contain 1.5 times more Carbohydrate than Almond paste.
• Both Almond paste and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Almond paste as well as Keebler, Keebler Chocolate Graham SELECTS have insufficient amounts of Glucose and Sucrose in 500 kcal.