Ritz Crackers, a ubiquitous snack found in pantries across the globe, are known for their buttery flavor and flaky texture. While they are a popular choice for snacking, it's essential to understand their nutritional composition to make informed dietary decisions. This article delves into the nutrition facts of Ritz Crackers, providing a detailed breakdown of their calorie content, macronutrient distribution, vitamin and mineral composition, and other relevant nutritional information.
Calorie Content and Macronutrient Breakdown
A serving size of 10 Ritz Crackers (approximately 33g) contains 162 calories. This translates to a relatively high calorie density of 492 calories per 100g. The macronutrient distribution in 10 Ritz Crackers is as follows:
- Carbohydrates: 21g (8% Daily Value)
- Fat: 8g (10% Daily Value)
- Saturated Fat: 2g (9% Daily Value)
- Trans Fat: 0.3g
- Protein: 2g
As evident from the breakdown, Ritz Crackers are relatively high in carbohydrates and fat, with a lower protein content. Approximately 52% of the calories come from carbohydrates, 42% from fat, and 6% from protein.
Detailed Nutritional Information
Beyond the basic macronutrient composition, Ritz Crackers contain a variety of other nutrients, including vitamins and minerals. The following table provides a comprehensive overview of the nutritional content in 10 Ritz Crackers (33g):
| Nutrient | Value | % Daily Value |
|---|---|---|
| Calories | 162 | |
| Fats | 8g | 10% |
| Saturated fats | 2g | 9% |
| Trans fats | 0.3g | |
| Cholesterol | - | |
| Sodium | 291mg | 13% |
| Carbs | 21g | 8% |
| Net carbs | 20g | |
| Fiber | 1g | 3% |
| Sugar | 3g | |
| Protein | 2g | |
| Calcium | 51mg | 5% |
| Iron | 1mg | 18% |
| Potassium | 39mg | 1% |
| Vitamin D | - | |
| Copper | 0mg | 5% |
| Folate (B9) | 24μg | 6% |
| Magnesium | 6mg | 1% |
| Manganese | 0.2mg | 8% |
| Niacin | 2mg | 10% |
| Pantothenic acid | 0.1mg | 2% |
| Phosphorus | 90mg | 13% |
| Riboflavin (B2) | 0.1mg | 7% |
| Selenium | 2μg | 3% |
| Thiamine | 0.1mg | 12% |
| Vitamin E | 1mg | 8% |
| Vitamin K | 17μg | 14% |
| Zinc | 0.2mg | 2% |
Sugar Content Breakdown
The 3g of sugar in 10 Ritz Crackers is further broken down into the following types of sugars:
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- Sucrose: 2g
- Glucose: 0.2g
- Fructose: 0.2g
- Lactose: 0g
- Maltose: 0.2g
- Galactose: 0g
- Starch: 17g
Fat Composition
The 8g of total fat in 10 Ritz Crackers includes:
- Saturated fats: 2g
- Monounsaturated fats: 2g
- Polyunsaturated fats: 4g
- Trans fats: 0.3g
The polyunsaturated fats include both omega-3 and omega-6 fatty acids:
- Total omega 3: 0.4g
- Alpha Linolenic Acid (ALA): 0.4g
- Docosahexaenoic Acid (DHA): 0g
- Eicosapentaenoic Acid (EPA): 0g
- Docosapentaenoic Acid (DPA): 0g
- Total omega 6: 3g
Vitamins and Minerals
Ritz Crackers provide small amounts of several vitamins and minerals, contributing to the daily recommended intake of nutrients such as iron, niacin, vitamin E, vitamin K, thiamine, phosphorus, and calcium. For instance, 10 crackers provide 18% of the Daily Value for iron and 14% of the Daily Value for vitamin K.
Sodium Content
Ritz Crackers contain a significant amount of sodium, with 291mg per 10 crackers, which accounts for 13% of the daily recommended value. Individuals monitoring their sodium intake should be mindful of this.
Trans Fats
It's important to note that Ritz Crackers contain 0.3g of trans fats per serving. While this amount may seem small, it's advisable to minimize trans fat consumption due to its potential negative health effects.
Read also: Low-Carb Crackers at ALDI
Considerations for a Balanced Diet
While Ritz Crackers can be an occasional treat, they should be consumed in moderation as part of a balanced diet. Due to their relatively high calorie, carbohydrate, and fat content, they may not be the most nutritious choice for frequent snacking. Choosing whole-grain crackers or pairing Ritz Crackers with healthier toppings like vegetables or lean protein can help create a more balanced snack.
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