Comparing Nutrients in 14 ounces Ground Cinnamon VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Ground Cinnamon	Brazilnuts	Recommended Dietary Allowance
Energy	34% 980kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	200% 64g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	36% 46.6g	130g per day for Men 19-50 years
Sugars	12% 8.6g	12.8% 9.25g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 9.25g	g per day for Men 19-50 years
Fiber	555% 211g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	398% 3977mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	769% 6.9mg	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	413% 33mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	3014% 69.3mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	146% 16mg	11mg per day for Men 19-50 years
Water	1.13% 42g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cinnamon VS Brazilnuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Ground Cinnamon vs Brazilnuts:

• 14 ounces of Ground Cinnamon have 4.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 5.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 28 times more Vitamin B1, 3.7 times more Vitamin B9 and 2.4 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon and Brazilnuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Ground Cinnamon have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Ground Cinnamon Spices as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Cinnamon vs Brazilnuts:

• 14 ounces of Ground Cinnamon have 6.3 times more Calcium, 3.4 times more Iron and 14.3 times more Manganese than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.1 times more Copper, 6.3 times more Magnesium, 11.3 times more Phosphorus, 1.5 times more Potassium, 618.4 times more Selenium and 2.2 times more Zinc than Ground Cinnamon Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Cinnamon have 6.9 times more Carbohydrate and 7.1 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.7 times more Energy, 54.1 times more Fat, 46.8 times more Saturated Fat, 3.3 times more Omega 3, 553.7 times more Omega 6 and 3.6 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon and Brazilnuts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Ground Cinnamon provide inadequate amounts of Omega 3 and Omega 6