Comparing Nutrients in 1 pound Ground Cinnamon VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Ground Cinnamon	Baked Red Potatoes	Recommended Dietary Allowance
Energy	38.6% 1120kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 366g	68.4% 89g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	8.95% 6.5g	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	6.94% 5.03g	2.75% 2g	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	% 4.7g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 2.04g	g per day for Men 19-50 years
Fiber	634% 241g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	32.3% 18g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.8% 6.04mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.62mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	74% 0.96mg	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	6.8% 27.2μg	30.6% 122μg	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	19% 17.2mg	63.5% 57mg	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	70% 10.5mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	454% 4545mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	87.7% 0.79mg	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	472% 37.7mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	3445% 79.2mg	34% 0.78mg	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	41.5% 290mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.3% 48g	9.4% 348g	3700g per day for Men 19-50 years

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

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

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

• Ground Cinnamon Spices have 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.
• While Baked Whole Red Potatoes contain 1.3 times more Potassium and 7.2 times more Water than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Baked Whole Red Potatoes have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Ground Cinnamon Spices have 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 Ground Cinnamon Spices as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.