Comparing Nutrients in 5 ounces Nabisco, Nabisco Ritz Crackers VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Blanched Almonds	Recommended Dietary Allowance
Energy	24% 697kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	109% 1.75g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	16% 11.5g	9.05% 6.56g	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% 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	% 0.91g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 8.97g	% 6.32g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	37% 14g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.2% 6.9mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	12.5% 0.16mg	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	25.5% 102μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	22% 218mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	113% 2.6mg	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	55.3% 387mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	12% 6.52μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	83.3% 1250mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	7.86% 0.86mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.42g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Nabisco, Nabisco Ritz Crackers vs Blanched Almonds:

• Nabisco, Nabisco Ritz Crackers have 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.
• While Blanched Almonds contain 2.7 times more Vitamin B2, 1.9 times more Vitamin B6 and 6.8 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Nabisco, Nabisco Ritz Crackers vs Blanched Almonds:

• Nabisco, Nabisco Ritz Crackers have 1.4 times more Iron, 1.4 times more Selenium and 46.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 5 ounces:

• Nabisco, Nabisco Ritz Crackers have 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.
• While Blanched Almonds contain 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.
• Both Nabisco, Nabisco Ritz Crackers and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.