Comparing Nutrients in 14 ounces Nabisco, Nabisco Ritz Crackers VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Blanched Almonds	Recommended Dietary Allowance
Energy	67.3% 1953kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	67.6% 21.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	306% 4.9g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	225% 38.3g	289% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	57% 74g	130g per day for Men 19-50 years
Sugars	44.6% 32.3g	25.3% 18.4g	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	3.23% 2.34g	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	% 2.54g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 25g	% 17.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	103% 39.3g	38g per day for Men 19-50 years
Protein	51.2% 28.7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	35% 0.46mg	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	71.4% 286μg	48.6% 194μg	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% 0mg	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	92% 14mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Blanched Almonds	Recommended Dietary Allowance
Calcium	61% 611mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	54.7% 0.49mg	453% 4.08mg	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	222% 17.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	317% 7.3mg	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	155% 1084mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	233% 3501mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nabisco, Nabisco Ritz Crackers vs Blanched Almonds:

• Nabisco, Nabisco Ritz Crackers have 2.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 6.8 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Nabisco, Nabisco Ritz Crackers vs Blanched Almonds:

• Nabisco, Nabisco Ritz Crackers have 1.4 times more Iron, 1.4 times more Selenium and 46.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Calcium, 8.3 times more Copper, 14.1 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 5.5 times more Potassium and 4.9 times more Zinc than Nabisco, Nabisco Ritz Crackers.

Comparison of macro-nutrients per 14 ounces:

• Nabisco, Nabisco Ritz Crackers have 1.4 times more Saturated Fat, 308 times more Omega 3, 3.4 times more Carbohydrate and 1.8 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Fat, 1.3 times more Omega 6, 4.3 times more Fiber and 3 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Blanched Almonds have similar amounts of Energy per 14 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.