Comparing Nutrients in 300 calories Nabisco, Nabisco Ritz Crackers VS Dried Butternuts

Weight per 300 calories

• Nabisco, Nabisco Ritz Crackers: 61g
• Dried Butternuts: 49g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Nabisco, Nabisco Ritz Crackers or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.9g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.8% 38.7g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	6.85% 4.96g	NA	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	0.5% 0.36g	NA	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	% 0.39g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	6.06% 2.3g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.037mg	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	11% 44μg	8.1% 32.4μg	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	1.74% 1.57mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Calcium	9.4% 94mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	24.5% 0.22mg	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	34% 2.73mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	2.76% 11.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	140% 3.2mg	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	23.8% 166mg	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	2.13% 72.6mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	36% 538mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	3.4% 0.37mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.044% 1.64g	3700g per day for Men 19-50 years

Nabisco, Nabisco Ritz Crackers VS Dried Butternuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nabisco, Nabisco Ritz Crackers or Dried Butternuts?

Lets compare vitamin content per 300 calories of Nabisco, Nabisco Ritz Crackers vs Dried Butternuts:

• 300 calories of Nabisco, Nabisco Ritz Crackers have 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 1.4 times more Vitamin B5 and 7.5 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• 300 calories of Nabisco, Nabisco Ritz Crackers have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3

Comparing minerals per 300 calories for Nabisco, Nabisco Ritz Crackers vs Dried Butternuts:

• 300 calories of Nabisco, Nabisco Ritz Crackers have 3.6 times more Calcium, 1.4 times more Iron and 1097.1 times more Sodium than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 2.9 times more Copper, 10 times more Magnesium, 9.8 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium and 4.1 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• 300 calories of Nabisco, Nabisco Ritz Crackers lack sufficient amounts of Magnesium, Potassium, Selenium and Zinc
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nabisco, Nabisco Ritz Crackers have 5.2 times more Saturated Fat and 6.6 times more Carbohydrate than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 2 times more Fat, 5.7 times more Omega 3, 2.8 times more Omega 6, 1.6 times more Fiber and 2.8 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Butternuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Nabisco, Nabisco Ritz Crackers provide inadequate amounts of Fiber
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate