Comparing Nutrients in 7 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	33.7% 976kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	33% 42.8g	130g per day for Men 19-50 years
Sugars	22.3% 16g	12% 8.63g	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	1.6% 1.17g	0.3% 0.22g	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	% 1.27g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 7.84g	g per day for Men 19-50 years
Fiber	12% 4.56g	65.3% 25g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	75% 42g	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	73% 0.88mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.7% 143μg	22% 87.3μg	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	46% 6.93mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Almonds	Recommended Dietary Allowance
Calcium	30.6% 306mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	227% 2.05mg	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	111% 8.87mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	77.4% 542mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	16.6% 9.13μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Nabisco, Nabisco Ritz Crackers as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.