Comparing Nutrients in 5 ounces 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	24% 697kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	80.5% 13.7g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	8.5% 6.17g	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	1.15% 0.84g	0.22% 0.16g	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	% 0.91g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 8.97g	% 5.6g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	53.5% 30g	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	52.2% 0.63mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.5% 102μg	15.6% 62.4μg	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	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	33% 4.95mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59% 71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	19.5% 0.18mg	162% 1.46mg	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	79.2% 6.34mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.3% 387mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.