Comparing Nutrients in 500 calories Nabisco, Nabisco Grahams Crackers VS Nabisco, Nabisco Ritz Crackers

Weight per 500 calories

• Nabisco, Nabisco Grahams Crackers: 118g
• Nabisco, Nabisco Ritz Crackers: 102g

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

Which food has more nutrients per 500 calories - Nabisco, Nabisco Grahams Crackers or Nabisco, Nabisco Ritz Crackers?

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Grahams Crackers	7%	21%	72%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Nabisco, Nabisco Grahams Crackers	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.8g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	NA	78.3% 1.25g	1.6g per day for Men 19-50 years
Omega 6	NA	57.7% 9.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	11.4% 8.27g	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	NA	0.83% 0.6g	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	NA	% 0.65g	g per day for Men 19-50 years
Sucrose	NA	% 6.43g	g per day for Men 19-50 years
Fiber	10.6% 4g	6.15% 2.34g	38g per day for Men 19-50 years
Protein	14.7% 8.24g	13% 7.35g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Grahams Crackers	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.4% 0.27mg	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.8% 0.28mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	4.7% 0.061mg	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	13.6% 54.2μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.6% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	42.3% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Grahams Crackers	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	9.3% 93mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	3.93% 0.035mg	14% 0.13mg	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	61% 4.87mg	56.8% 4.54mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.6mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	34% 238mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	6.14% 209mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	NA	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	52% 777mg	59.8% 896mg	1500mg per day for Men 19-50 years
Zinc	20.8% 2.3mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	0.086% 3.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Nabisco, Nabisco Grahams Crackers vs Nabisco, Nabisco Ritz Crackers:

• Nabisco, Nabisco Grahams Crackers have 1.9 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Nabisco, Nabisco Ritz Crackers have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Nabisco, Nabisco Grahams Crackers vs Nabisco, Nabisco Ritz Crackers:

• Nabisco, Nabisco Grahams Crackers have 3.6 times more Magnesium, 1.7 times more Potassium and 3.7 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 1.7 times more Calcium and 3.6 times more Copper than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Nabisco, Nabisco Ritz Crackers have similar amounts of Iron, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Nabisco, Nabisco Grahams Crackers have 1.4 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fiber than Nabisco, Nabisco Ritz Crackers.
• While Nabisco, Nabisco Ritz Crackers contain 2 times more Fat and 3 times more Saturated Fat than Nabisco, Nabisco Grahams Crackers.
• Both Nabisco, Nabisco Grahams Crackers and Nabisco, Nabisco Ritz Crackers have similar amounts of Energy and Protein per 500 kcal.
• Both Nabisco, Nabisco Grahams Crackers as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Glucose and Sucrose in 500 kcal.