Comparing Nutrients in 100 grams Keebler, Keebler Chocolate Graham SELECTS VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Keebler, Keebler Chocolate Graham SELECTS	Brazilnuts	Recommended Dietary Allowance
Energy	16% 465kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	9.84% 3.15g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	36.6% 26.5g	3.2% 2.33g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	NA	19.7% 7.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Keebler, Keebler Chocolate Graham SELECTS	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 0.7mg	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	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Keebler, Keebler Chocolate Graham SELECTS	Brazilnuts	Recommended Dietary Allowance
Calcium	NA	16% 160mg	1000mg per day for Men 19-50 years
Copper	NA	194% 1.74mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	NA	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	104% 725mg	700mg per day for Men 19-50 years
Potassium	NA	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	23.8% 357mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	NA	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Keebler, Keebler Chocolate Graham SELECTS VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Keebler, Keebler Chocolate Graham SELECTS versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Keebler, Keebler Chocolate Graham SELECTS vs Brazilnuts:

• Both Keebler, Keebler Chocolate Graham SELECTS and Dried Brazilnuts have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Keebler, Keebler Chocolate Graham SELECTS vs Brazilnuts:

• 100 grams of Keebler, Keebler Chocolate Graham SELECTS have 119 times more Sodium than Brazilnuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Keebler, Keebler Chocolate Graham SELECTS have 2.9 times more Omega 3, 6.1 times more Carbohydrate and 11.4 times more Sugars than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.4 times more Energy, 4 times more Fat, 5.1 times more Saturated Fat, 11.7 times more Omega 6 and 2 times more Protein than Keebler, Keebler Chocolate Graham SELECTS.