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

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	77% 2232kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	109% 105g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	77.3% 24.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	349% 5.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	257% 43.8g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	61.7% 80g	130g per day for Men 19-50 years
Sugars	51% 37g	28.5% 20.6g	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% 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	% 2.9g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 20g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	58.6% 32.8g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	138% 22mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41% 0.54mg	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	81.6% 327μg	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	70% 699mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	62.5% 0.56mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	106% 2.45mg	485% 11mg	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	177% 1238mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Nabisco, Nabisco Ritz Crackers versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Nabisco, Nabisco Ritz Crackers has 4.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.9 times more Vitamin B2, 2 times more Vitamin B6 and 7.4 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K

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

• 1 pound of Nabisco, Nabisco Ritz Crackers has 1.2 times more Iron and 882 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.9 times more Calcium, 7.7 times more Copper, 14.4 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 5.9 times more Potassium and 5 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Almonds contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Nabisco, Nabisco Ritz Crackers has 1.3 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.4 times more Fat, 1.4 times more Omega 6, 4.6 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Almonds offer comparable quantities of Energy per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3