Comparing Nutrients in 7 ounces Nabisco, Nabisco Ritz Crackers VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	33.7% 976kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	33.8% 11g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	27% 35g	130g per day for Men 19-50 years
Sugars	22.3% 16g	12.5% 9.03g	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% 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	% 1.27g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 8.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55% 21g	38g per day for Men 19-50 years
Protein	25.6% 14.3g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	18% 0.23mg	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	35.7% 143μg	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	30.6% 306mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	212% 4.9mg	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	77.4% 542mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	40.8% 1387mg	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	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Nabisco, Nabisco Ritz Crackers versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nabisco, Nabisco Ritz Crackers vs Oil Roasted Almonds:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 4.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2, 2 times more Vitamin B6 and 7.4 times more Vitamin E than Nabisco, Nabisco Ritz Crackers.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Nabisco, Nabisco Ritz Crackers vs Oil Roasted Almonds:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 1.2 times more Iron and 882 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.9 times more Calcium, 7.7 times more Copper, 14.4 times more Magnesium, 4.6 times more Manganese, 1.7 times more Phosphorus, 5.9 times more Potassium and 5 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nabisco, Nabisco Ritz Crackers have 1.3 times more Saturated Fat, more Omega 3, 3.6 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Fat, 1.4 times more Omega 6, 4.6 times more Fiber and 2.9 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Oil Roasted Almonds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3