Comparing Nutrients in 500 calories Oil Roasted Almonds VS Keebler, Keebler Chocolate Graham SELECTS

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Keebler, Keebler Chocolate Graham SELECTS: 108g

Oil Roasted Almonds have 1.3 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.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Keebler, Keebler Chocolate Graham SELECTS?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Oil Roasted Almonds	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	NA	38g per day for Men 19-50 years
Protein	31.2% 17.5g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	6.3% 0.076mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	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	5.56% 22.2μg	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% 0mg	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	143% 21.4mg	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

	Oil Roasted Almonds	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	24% 240mg	NA	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	NA	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	NA	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	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	55% 384mg	NA	700mg per day for Men 19-50 years
Potassium	17% 576mg	NA	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	NA	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	NA	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.09% 3.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Keebler, Keebler Chocolate Graham SELECTS:

Both Oil Roasted Almonds and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Oil Roasted Almonds vs Keebler, Keebler Chocolate Graham SELECTS:

• Keebler, Keebler Chocolate Graham SELECTS contain 466 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 2.5 times more Fat, 5 times more Omega 6 and 2.3 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• While Keebler, Keebler Chocolate Graham SELECTS contain more Omega 3, 5.3 times more Carbohydrate and 7.6 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Oil Roasted Almonds as well as Keebler, Keebler Chocolate Graham SELECTS have insufficient amounts of Glucose and Sucrose in 500 kcal.