Comparing Nutrients in 100 grams Dried Beechnuts VS Keebler, Keebler Chocolate Graham SELECTS

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Keebler, Keebler Chocolate Graham SELECTS	6%	32%	62%

Macro Nutrients

	Dried Beechnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Energy	20% 576kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	12.2% 2.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	36.6% 26.5g	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	NA	NA	38g per day for Men 19-50 years
Protein	11% 6.2g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	25.3% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	28.3% 113μg	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	17.2% 15.5mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Keebler, Keebler Chocolate Graham SELECTS	Recommended Dietary Allowance
Calcium	0.1% 1mg	NA	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	30.8% 2.46mg	NA	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	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	0% 0mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1017mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	23.8% 357mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	NA	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.084% 3.1g	3700g per day for Men 19-50 years

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

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

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

• Keebler, Keebler Chocolate Graham SELECTS contain 9.4 times more Sodium than Dried Beechnuts.

Comparison of macro-nutrients per 100 grams:

• Dried Beechnuts have 1.2 times more Energy, 3 times more Fat, 1.8 times more Saturated Fat, 16.2 times more Omega 3 and 8.9 times more Omega 6 than Keebler, Keebler Chocolate Graham SELECTS.
• While Keebler, Keebler Chocolate Graham SELECTS contain 2.1 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Keebler, Keebler Chocolate Graham SELECTS have similar amounts of Protein per 100 g.
• Both Dried Beechnuts as well as Keebler, Keebler Chocolate Graham SELECTS have insufficient amounts of Glucose and Sucrose in 100 g.