Comparing Nutrients in 14 ounces Ground Cinnamon VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Ground Cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	34% 980kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	54% 70g	130g per day for Men 19-50 years
Sugars	12% 8.6g	25% 18g	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	6.08% 4.4g	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	% 4.13g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 17.4g	g per day for Men 19-50 years
Fiber	555% 211g	110% 41.7g	38g per day for Men 19-50 years
Protein	28.3% 16g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	36% 0.47mg	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	5.95% 24μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.8% 15mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	61.4% 9.2mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	103% 124μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	398% 3977mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	421% 3.8mg	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	413% 33mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	3014% 69.3mg	425% 9.76mg	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	36.3% 254mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cinnamon VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Ground Cinnamon versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Ground Cinnamon vs Oil Roasted Almonds:

• 14 ounces of Ground Cinnamon have 1.6 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.2 times more Vitamin B1, 19 times more Vitamin B2, 2.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 11.2 times more Vitamin E than Ground Cinnamon Spices.
• 14 ounces of Ground Cinnamon have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Ground Cinnamon Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Cinnamon vs Oil Roasted Almonds:

• 14 ounces of Ground Cinnamon have 3.4 times more Calcium, 2.3 times more Iron and 7.1 times more Manganese than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.8 times more Copper, 4.6 times more Magnesium, 7.3 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Ground Cinnamon Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Cinnamon have 4.6 times more Carbohydrate and 5.1 times more Fiber than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.5 times more Energy, 44.5 times more Fat, 12.2 times more Saturated Fat, 307.3 times more Omega 6, 2.1 times more Sugars and 5.3 times more Protein than Ground Cinnamon Spices.
• 14 ounces of Ground Cinnamon provide inadequate amounts of Omega 6
• Both Ground Cinnamon Spices as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.