Comparing Nutrients in 1 kilogram Ground Cinnamon VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Energy	85% 2470kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.45g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10% 0.16g	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	620% 806g	91% 119g	130g per day for Men 19-50 years
Sugars	30% 21.7g	NA	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	15.3% 11g	NA	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	% 10.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	1397% 531g	65.8% 25g	38g per day for Men 19-50 years
Protein	71.3% 40g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.3% 13.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.6% 3.58mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.58mg	48.5% 0.63mg	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	15% 60μg	98% 390μg	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	42.2% 38mg	539% 485mg	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	155% 23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Calcium	1002% 10020mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	377% 3.4mg	41% 0.37mg	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	1040% 83.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	7594% 175mg	10% 0.23mg	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	91% 640mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	56.4% 31μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	2.86% 106g	23.3% 863g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have 1.3 times more Vitamin A, 4.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin B1, 6.5 times more Vitamin B9 and 12.8 times more Vitamin C than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Ground Cinnamon Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Ground Cinnamon vs Valencia Oranges:

• Ground Cinnamon Spices have 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.
• While Raw Valencia Oranges contain 8.2 times more Water than Ground Cinnamon Spices.

Comparison of macro-nutrients per 1 kilogram:

• Ground Cinnamon Spices have 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.
• While Raw Valencia Oranges contain 1.5 times more Omega 3 than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.