Comparing Nutrients in 14 ounces Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	4%	39%	57%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	65% 1889kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	88% 85.3g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	51.3% 16.4g	67.6% 21.6g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	48.2% 8.2g	225% 38.3g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	194% 252g	130g per day for Men 19-50 years
Sugars	197% 143g	44.6% 32.3g	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	3.23% 2.34g	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	% 2.54g	g per day for Men 19-50 years
Sucrose	NA	% 25g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	34% 19g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.8% 7.32mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	18.3% 0.24mg	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	29.8% 119μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	9.53% 95mg	61% 611mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	54.7% 0.49mg	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	243% 19.4mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.14mg	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	58.4% 409mg	155% 1084mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	140% 2096mg	233% 3501mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Nabisco, Nabisco Ritz Crackers:

• Nabisco, Nabisco Ritz Crackers contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3, 10.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.

Comparing minerals per 14 ounces for Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping vs Nabisco, Nabisco Ritz Crackers:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 2.2 times more Copper, 2.5 times more Magnesium, 1.6 times more Potassium and 2 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 6.4 times more Calcium, 2.7 times more Phosphorus and 1.7 times more Sodium than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Nabisco, Nabisco Ritz Crackers have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping have 4.4 times more Sugars and 1.4 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 1.3 times more Saturated Fat, 12.8 times more Omega 3, 4.7 times more Omega 6 and 1.5 times more Protein than Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping and Nabisco, Nabisco Ritz Crackers have similar amounts of Energy, Fat and Carbohydrate per 14 oz.
• Both Nabisco, Nabisco Oreo Crunchies, Cookie Crumb Topping as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 14 oz.