Comparing Nutrients in 1 kilogram Almonds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Energy	200% 5790kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	620% 806g	130g per day for Men 19-50 years
Sugars	60% 43.5g	30% 21.7g	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	1.5% 1.1g	15.3% 11g	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	% 1.7g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.2g	g per day for Men 19-50 years
Fiber	329% 125g	1397% 531g	38g per day for Men 19-50 years
Protein	378% 212g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	122% 1.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	15% 60μg	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	0% 0mg	42.2% 38mg	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	1709% 256mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	269% 2690mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	377% 3.4mg	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	464% 37mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	7594% 175mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Ground Cinnamon:

• Almonds have 9.3 times more Vitamin B1, 27.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 7.3 times more Vitamin B9 and 11 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Ground Cinnamon Spices have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Ground Cinnamon:

• Almonds have 3 times more Copper, 4.5 times more Magnesium, 7.5 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.7 times more Calcium, 2.2 times more Iron and 8 times more Manganese than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.3 times more Energy, 40.3 times more Fat, 11 times more Saturated Fat, 280.1 times more Omega 6, 2 times more Sugars and 5.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.7 times more Carbohydrate, 10.1 times more Fructose and 4.2 times more Fiber than Almonds.
• Both Almonds as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.