Comparing Nutrients in 1 pound Boiled Broccoli VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Energy	5.47% 159kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	5.8% 5.62g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	281% 366g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	13.6% 9.84g	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	4.63% 3.36g	6.94% 5.03g	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	% 2.22g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0.091g	g per day for Men 19-50 years
Fiber	39.4% 15g	634% 241g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	39% 349μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	37.8% 6.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	32.5% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	55% 0.72mg	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	122% 490μg	6.8% 27.2μg	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	327% 294mg	19% 17.2mg	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	44% 6.58mg	70% 10.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Calcium	18% 181mg	454% 4545mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	472% 37.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	3445% 79.2mg	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	43.4% 304mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	11% 405g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Ground Cinnamon:

• Boiled and Drained Broccoli has 5.1 times more Vitamin A, 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, 17.1 times more Vitamin C and 4.5 times more Vitamin K than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.4 times more Vitamin B3 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Ground Cinnamon:

• Boiled and Drained Broccoli has 4.1 times more Sodium and 8.4 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 25.1 times more Calcium, 5.6 times more Copper, 12.4 times more Iron, 2.9 times more Magnesium, 90 times more Manganese, 1.5 times more Potassium, 1.9 times more Selenium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Ground Cinnamon Spices have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 10.8 times more Omega 3 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 7.1 times more Energy, 3 times more Fat, 4.4 times more Saturated Fat, 11.2 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fructose, 16.1 times more Fiber and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.