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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	79.2% 2298kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	67.6% 21.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	225% 38.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	194% 252g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 2.54g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 25g	g per day for Men 19-50 years
Fiber	131% 49.6g	24% 9.13g	38g per day for Men 19-50 years
Protein	150% 84g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	71.4% 286μg	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	678% 102mg	92% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	165% 198μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	107% 1068mg	61% 611mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	93% 2.14mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	155% 1084mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	233% 3501mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Nabisco, Nabisco Ritz Crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almonds have 4.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.3 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• 14 ounces of Almonds have insufficient amounts of Vitamin K

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

• 14 ounces of Almonds have 1.7 times more Calcium, 8.3 times more Copper, 14.2 times more Magnesium, 4 times more Manganese, 1.8 times more Phosphorus, 6.2 times more Potassium and 5.1 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 882 times more Sodium than Almonds.
• Both Almonds and Nabisco, Nabisco Ritz Crackers contain similar levels of Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 2.2 times more Fat, 1.3 times more Omega 6, 5.4 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 1.4 times more Saturated Fat, 410.7 times more Omega 3, 2.9 times more Carbohydrate and 1.9 times more Sugars than Almonds.
• Both Almonds and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Almonds provide inadequate amounts of Omega 3