Comparing Nutrients in 7 ounces AlmondsVS Nabisco, Nabisco Ritz Crackers

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Nabisco, Nabisco Ritz Crackers

42%

52%

7 oz ▼

Macro Nutrients

Almondsvs Nabisco, Nabisco Ritz Crackers

39.6%1149kcal

Energy

33.7%976kcal

1149 kcalvs976 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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102%99g

Fat

47.5%46g

99 gvs46 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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23.6%7.54g

Saturated Fat

33.8%11g

7.54 gvs11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g

Omega 3

153%2.44g

0.006 gvs2.44 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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144%24.5g

Omega 6

113%19g

24.5 gvs19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33%42.8g

Carbohydrate

97%126g

42.8 gvs126 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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12%8.63g

Sugars

22.3%16g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.63 gvs16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g

Fructose

1.6%1.17g

≤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]

0.22 gvs1.17 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.34g

Glucose

%1.27g

0.34 gvs1.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.84g

Sucrose

%12.6g

7.84 gvs12.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.3%25g

Fiber

12%4.56g

25 gvs4.56 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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75%42g

Protein

25.6%14.3g

42 gvs14.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Nabisco, Nabisco Ritz Crackers

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg

Vitamin B1

73%0.88mg

Thiamine

0.41 mgvs0.88 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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174%2.26mg

Vitamin B2

40.5%0.53mg

Riboflavin

2.26 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45%7.18mg

Vitamin B3

60.5%9.7mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs9.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.7%0.93mg

Vitamin B5

14.7%0.73mg

Pantothenic acid

0.93 mgvs0.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.27 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22%87.3μg

Vitamin B9

35.7%143μg

Folates and Folic Acid

87.3 μgvs143 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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339%51mg

Vitamin E

46%6.93mg

Tocopherols and Tocotrienols

51 mgvs6.93 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

82.7%99μg

Phytomenadione or phylloquinone

0 μgvs99 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Nabisco, Nabisco Ritz Crackers

53.4%534mg

Calcium

30.6%306mg

534 mgvs306 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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227%2.05mg

Copper

27.3%0.25mg

2.05 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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92%7.36mg

Iron

111%8.87mg

7.36 mgvs8.87 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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128%536mg

Magnesium

8.98%37.7mg

536 mgvs37.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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188%4.32mg

Manganese

46.6%1.07mg

4.32 mgvs1.07 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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200%90μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

90 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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136%955mg

Phosphorus

77.4%542mg

955 mgvs542 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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42.8%1455mg

Potassium

6.95%236mg

1455 mgvs236 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.8%8.14μg

Selenium

16.6%9.13μg

8.14 μgvs9.13 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.13%2mg

Sodium

117%1750mg

2 mgvs1750 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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56.3%6.2mg

Zinc

11%1.2mg

6.2 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.75g

Water

0.17%6.2g

8.75 gvs6.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Almonds have 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.
While Nabisco, Nabisco Ritz Crackers contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and more Vitamin K than Almonds.

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

Almonds have 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.
While Nabisco, Nabisco Ritz Crackers contain 882 times more Sodium than Almonds.
Both Almonds and Nabisco, Nabisco Ritz Crackers have similar amounts of Iron and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Almonds have 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.
While Nabisco, Nabisco Ritz Crackers contain 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.
Both Almonds and Nabisco, Nabisco Ritz Crackers have similar amounts of Energy per 7 oz.
Both Almonds as well as Nabisco, Nabisco Ritz Crackers have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsNabisco, Nabisco Ritz CrackersVS Blanched AlmondsAlmondsVS Pillsbury, Crusty French Loaf, refrigerated doughNabisco, Nabisco Ritz CrackersVS Pillsbury, Crusty French Loaf, refrigerated dough

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Nabisco, Nabisco Ritz Crackers

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: