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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Roasted Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	82% 2373kcal	67.3% 1953kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	67.6% 21.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	225% 38.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	194% 252g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 2.54g	g per day for Men 19-50 years
Sucrose	% 19g	% 25g	g per day for Men 19-50 years
Fiber	114% 43.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	149% 83g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	106% 1064mg	61% 611mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	155% 1084mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	233% 3501mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.33% 12.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Roasted 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 Roasted Almonds vs Nabisco, Nabisco Ritz Crackers:

• 14 ounces of Roasted Almonds have 4.5 times more Vitamin B2, 2.3 times more Vitamin B6 and 6.8 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 5.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K

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

• 14 ounces of Roasted Almonds have 1.7 times more Calcium, 8.9 times more Copper, 14.7 times more Magnesium, 4.1 times more Manganese, 1.7 times more Phosphorus, 6 times more Potassium and 5.4 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 2.3 times more Selenium and 294 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Nabisco, Nabisco Ritz Crackers contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.2 times more Energy, 2.3 times more Fat, 1.3 times more Omega 6, 4.7 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• While 14 oz of Nabisco, Nabisco Ritz Crackers contain 1.3 times more Saturated Fat, 123.2 times more Omega 3, 3 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3