Comparing Nutrients in 14 ounces Ground Cinnamon VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Ground Cinnamon	Navel Oranges	Recommended Dietary Allowance
Energy	34% 980kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	12% 8.6g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 17g	g per day for Men 19-50 years
Fiber	555% 211g	23% 8.73g	38g per day for Men 19-50 years
Protein	28.3% 16g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Navel Oranges	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.2% 0.63mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	398% 3977mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	149% 1.35mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3014% 69.3mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0% 0μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	1.13% 42g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cinnamon VS Navel Oranges per 14 oz

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

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

• 14 ounces of Ground Cinnamon have 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 15.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.1 times more Vitamin B1, 5.7 times more Vitamin B9 and 15.6 times more Vitamin C than Ground Cinnamon Spices.
• Both Ground Cinnamon and Navel Oranges 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 Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Ground Cinnamon Spices as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Ground Cinnamon vs Navel Oranges:

• 14 ounces of Ground Cinnamon have 23.3 times more Calcium, 8.7 times more Copper, 64 times more Iron, 5.5 times more Magnesium, 602.3 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium, more Selenium and 22.9 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 8.1 times more Water than Ground Cinnamon Spices.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Ground Cinnamon have 5 times more Energy, 6.4 times more Carbohydrate, 24.1 times more Fiber and 4.4 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 3.9 times more Sugars and 2 times more Fructose than Ground Cinnamon Spices.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Ground Cinnamon Spices as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.