Comparing Nutrients in 100 grams Nabisco, Nabisco Ritz Crackers VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Nabisco, Nabisco Ritz Crackers	6%	42%	52%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Energy	17% 492kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	17% 5.45g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	56.8% 9.65g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	9.27% 12g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	NA	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	0.81% 0.59g	NA	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 6.33g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	13% 7.23g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.5% 4.88mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	43% 0.56mg	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	18% 72μg	16.5% 66μg	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	3.56% 3.2mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nabisco, Nabisco Ritz Crackers	Dried Butternuts	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	50% 0.45mg	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	56% 4.47mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	285% 6.56mg	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	39% 273mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	58.8% 882mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.55% 0.61mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.084% 3.12g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Nabisco, Nabisco Ritz Crackers VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Nabisco, Nabisco Ritz Crackers versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Nabisco, Nabisco Ritz Crackers vs Dried Butternuts:

• 100 grams of Nabisco, Nabisco Ritz Crackers have 1.8 times more Vitamin B2 and 4.7 times more Vitamin B3 than Dried Butternuts.
• While 100 g of Dried Butternuts contain 1.7 times more Vitamin B5 and 9.3 times more Vitamin B6 than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Butternuts provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.

Comparing minerals per 100 grams for Nabisco, Nabisco Ritz Crackers vs Dried Butternuts:

• 100 grams of Nabisco, Nabisco Ritz Crackers have 2.9 times more Calcium and 882 times more Sodium than Dried Butternuts.
• While 100 g of Dried Butternuts contain 3.6 times more Copper, 12.5 times more Magnesium, 12.1 times more Manganese, 1.6 times more Phosphorus, 3.5 times more Potassium, 3.7 times more Selenium and 5.1 times more Zinc than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Butternuts contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Nabisco, Nabisco Ritz Crackers have 4.2 times more Saturated Fat and 5.3 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 2.5 times more Fat, 7.1 times more Omega 3, 3.5 times more Omega 6, 2 times more Fiber and 3.4 times more Protein than Nabisco, Nabisco Ritz Crackers.
• Both Nabisco, Nabisco Ritz Crackers and Dried Butternuts offer comparable quantities of Energy per 100 grams.