Comparing Nutrients in 1 pound Nabisco, Nabisco Ritz Crackers VS Almonds

Macros Ratio

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

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Almonds	Recommended Dietary Allowance
Energy	77% 2232kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	75% 98g	130g per day for Men 19-50 years
Sugars	51% 37g	27.2% 19.7g	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	3.7% 2.68g	0.69% 0.5g	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	% 2.9g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 18g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81.6% 327μg	50% 200μg	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	106% 16mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Almonds	Recommended Dietary Allowance
Calcium	70% 699mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	520% 4.68mg	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	253% 20.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	177% 1238mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	267% 4001mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nabisco, Nabisco Ritz Crackers vs Almonds:

• Nabisco, Nabisco Ritz Crackers have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 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.

Comparing minerals per 1 pound for Nabisco, Nabisco Ritz Crackers vs Almonds:

• Nabisco, Nabisco Ritz Crackers have 1.2 times more Iron and 882 times more Sodium than Almonds.
• While Almonds contain 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.
• Both Nabisco, Nabisco Ritz Crackers and Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Nabisco, Nabisco Ritz Crackers have 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.
• While Almonds contain 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.
• Both Nabisco, Nabisco Ritz Crackers and Almonds have similar amounts of Energy per 1 lb.
• Both Nabisco, Nabisco Ritz Crackers as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.