Comparing Nutrients in 1 kilogram Oranges VS Ground Cinnamon

Macros Ratio

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

Macro Nutrients

	Oranges	Ground Cinnamon	Recommended Dietary Allowance
Energy	16.2% 470kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	620% 806g	130g per day for Men 19-50 years
Sugars	129% 94g	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	NA	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	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	63% 24g	1397% 531g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Oranges	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	122% 1.58mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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

	Oranges	Ground Cinnamon	Recommended Dietary Allowance
Calcium	40% 400mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	7594% 175mg	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	20% 140mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	2.86% 106g	3700g per day for Men 19-50 years

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

• Raw Oranges have 4 times more Vitamin B1, 5 times more Vitamin B9 and 14 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.4 times more Vitamin A, 4.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B6, 12.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Ground Cinnamon Spices have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Oranges as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Ground Cinnamon:

• Raw Oranges have 8.2 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 25.1 times more Calcium, 7.5 times more Copper, 83.2 times more Iron, 6 times more Magnesium, 698.6 times more Manganese, 4.6 times more Phosphorus, 2.4 times more Potassium, 6.2 times more Selenium and 26.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 4.3 times more Sugars than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5.3 times more Energy, 10.3 times more Fat, 23 times more Saturated Fat, 6.9 times more Carbohydrate, 22.1 times more Fiber and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.