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

Weight per 500 calories

• Roasted Cashews: 87g
• Keebler, Keebler Chocolate Graham SELECTS: 108g

Roasted Cashews 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 500 calories - Roasted Cashews or Keebler, Keebler Chocolate Graham SELECTS?

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Roasted Cashews	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	25% 7.98g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	7.06% 0.11g	1.6g per day for Men 19-50 years
Omega 6	39.2% 6.67g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	59.4% 77.2g	130g per day for Men 19-50 years
Sugars	6% 4.36g	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	6.88% 2.6g	NA	38g per day for Men 19-50 years
Protein	24% 13.3g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	14.5% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.62% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	15% 60μg	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	5.34% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	3.9% 39mg	NA	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	65.3% 5.23mg	NA	8mg per day for Men 19-50 years
Magnesium	54% 226mg	NA	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	61% 427mg	NA	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	NA	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	25.6% 384mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.88mg	NA	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.09% 3.33g	3700g per day for Men 19-50 years

Roasted Cashews VS Keebler, Keebler Chocolate Graham SELECTS Nutrients Per 500 Kcal

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

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

• Both Dry Roasted Cashew Nuts and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of vitamins per 500 kcal

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

• 500 kcal of Keebler, Keebler Chocolate Graham SELECTS contain 27.5 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Cashews have 2.3 times more Fat, 2.4 times more Saturated Fat, 3 times more Omega 6 and 1.7 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.
• While 500 kcal of Keebler, Keebler Chocolate Graham SELECTS contain 2.7 times more Carbohydrate and 6.5 times more Sugars than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Keebler, Keebler Chocolate Graham SELECTS offer comparable quantities of Energy per 500 calories.
• Both Dry Roasted Cashew Nuts as well as Keebler, Keebler Chocolate Graham SELECTS provide inadequate amounts of Omega 3 in 500 calories.