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

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	92% 2676kcal	77% 2232kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	77.3% 24.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	349% 5.6g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	257% 43.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	222% 288g	130g per day for Men 19-50 years
Sugars	29% 21g	51% 37g	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% 0g	3.7% 2.68g	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	% 0.14g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 28.7g	g per day for Men 19-50 years
Fiber	118% 45g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	173% 97g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	21% 0.27mg	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	55.6% 222μg	81.6% 327μg	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	718% 108mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	107% 1070mg	70% 699mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	62.5% 0.56mg	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	186% 15mg	253% 20.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	106% 2.45mg	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	312% 2182mg	177% 1238mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	267% 4001mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.38% 14g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Blanched Almonds has 2.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 6.8 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• While 1 lb of Nabisco, Nabisco Ritz Crackers contains 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.
• Both Blanched Almonds and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Blanched Almonds have insufficient amounts of Vitamin K

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

• 1 pound of Blanched Almonds has 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.
• While 1 lb of Nabisco, Nabisco Ritz Crackers contains 1.4 times more Iron, 1.4 times more Selenium and 46.4 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 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.
• While 1 lb of Nabisco, Nabisco Ritz Crackers contains 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.
• Both Blanched Almonds and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Energy per one pound.
• 1 pound of Blanched Almonds provide inadequate amounts of Omega 3