Comparing Nutrients in 1 kilogram Valencia Oranges VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Energy	17% 490kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	620% 806g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	1397% 531g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Calcium	40% 400mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	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	5.45% 0.6mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	2.86% 106g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin B1, 6.5 times more Vitamin B9 and 12.8 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 4.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Ground Cinnamon Spices have similar amounts of Vitamin A and Vitamin B2 per 1 kg.
• Both Raw Valencia 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 Valencia Oranges vs Ground Cinnamon:

• Raw Valencia Oranges have 8.2 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 25.1 times more Calcium, 9.2 times more Copper, 92.4 times more Iron, 6 times more Magnesium, 759.4 times more Manganese, 3.8 times more Phosphorus, 2.4 times more Potassium and 30.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.5 times more Omega 3 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5 times more Energy, 4.1 times more Fat, 9.9 times more Saturated Fat, 6.8 times more Carbohydrate, 21.2 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.