Comparing Nutrients in 5 ounces Roasted Cashews VS Nabisco, Nabisco Ritz Crackers

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Nabisco, Nabisco Ritz Crackers	6%	42%	52%

Macro Nutrients

	Roasted Cashews	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Energy	28% 814kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	67.7% 65.7g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	69.2% 90g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	16% 11.5g	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	1.15% 0.84g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 8.97g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	18.3% 10.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	23.6% 0.28mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	43.2% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	6.54% 0.085mg	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	24.5% 98μg	25.5% 102μg	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	8.7% 1.3mg	33% 4.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Nabisco, Nabisco Ritz Crackers	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	19.5% 0.18mg	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	106% 8.5mg	79.2% 6.34mg	8mg per day for Men 19-50 years
Magnesium	87.7% 369mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	33.3% 0.77mg	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	99% 695mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	23.6% 801mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	12% 6.52μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.12% 4.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Nabisco, Nabisco Ritz Crackers per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Cashews versus 5 oz of Nabisco, Nabisco Ritz Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Cashews vs Nabisco, Nabisco Ritz Crackers:

• 5 ounces of Roasted Cashews have 3.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• While 5 oz of Nabisco, Nabisco Ritz Crackers contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 3.5 times more Vitamin B3, 3.8 times more Vitamin E and 1.4 times more Vitamin K than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Nabisco, Nabisco Ritz Crackers provide similar amounts of Vitamin B9 per five ounces.

Comparing minerals per 5 ounces for Roasted Cashews vs Nabisco, Nabisco Ritz Crackers:

• 5 ounces of Roasted Cashews have 17.9 times more Copper, 1.3 times more Iron, 13.7 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 4.7 times more Potassium, 2.5 times more Selenium and 9.2 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• While 5 oz of Nabisco, Nabisco Ritz Crackers contain 3.4 times more Calcium and 55.1 times more Sodium than Dry Roasted Cashew Nuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Cashews have 2 times more Fat, 1.7 times more Saturated Fat, 1.3 times more Fiber and 2.1 times more Protein than Nabisco, Nabisco Ritz Crackers.
• While 5 oz of Nabisco, Nabisco Ritz Crackers contain 7.7 times more Omega 3, 1.3 times more Omega 6, 1.9 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Nabisco, Nabisco Ritz Crackers offer comparable quantities of Energy per five ounces.