Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Baked Red Potatoes	Ground Cinnamon	Recommended Dietary Allowance
Energy	30% 870kcal	85% 2470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	12.8% 12.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	10.8% 3.45g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	151% 196g	620% 806g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	% 10.4g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	1397% 531g	38g per day for Men 19-50 years
Protein	41% 23g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	83.3% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	155% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Ground Cinnamon	Recommended Dietary Allowance
Calcium	9% 90mg	1002% 10020mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	87.5% 7mg	1040% 83.2mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	91% 640mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	NA	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	20.7% 767g	2.86% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Ground Cinnamon:

• Baked Whole Red Potatoes have 3.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B6, 4.5 times more Vitamin B9 and 3.3 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 15 times more Vitamin A, 29 times more Vitamin E and 11.1 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Ground Cinnamon Spices have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Baked Whole Red Potatoes as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Ground Cinnamon:

• Baked Whole Red Potatoes have 1.3 times more Potassium and 7.2 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 111.3 times more Calcium, 1.9 times more Copper, 11.9 times more Iron, 2.1 times more Magnesium, 101 times more Manganese and 4.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Ground Cinnamon Spices have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cinnamon Spices contain 2.8 times more Energy, 8.3 times more Fat, 8.6 times more Saturated Fat, 4.1 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fructose, 29.5 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.