Comparing Nutrients in 300 calories Ground Cinnamon VS Boiled Carrots

Weight per 300 calories

• Ground Cinnamon: 122g
• Boiled Carrots: 857g

Ground Cinnamon has 7.1 times more energy per 100g than Boiled Carrots. It has above average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Ground Cinnamon or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Ground Cinnamon	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	54% 70.5g	130g per day for Men 19-50 years
Sugars	3.64% 2.64g	40.8% 29.6g	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	1.86% 1.35g	4.26% 3.1g	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	% 1.26g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.024g	% 23g	g per day for Men 19-50 years
Fiber	170% 64.5g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	8.65% 4.85g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.02% 18.2μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.23% 0.027mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.83% 0.05mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	101% 1.3mg	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	1.82% 7.3μg	30% 120μg	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	5.13% 4.6mg	34.3% 31mg	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	18.8% 2.8mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.6% 38μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Boiled Carrots	Recommended Dietary Allowance
Calcium	122% 1217mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	126% 10mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	922% 21.2mg	57.8% 1.33mg	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	11% 77.7mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.35% 13g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cinnamon vs Boiled Carrots:

• Boiled and Drained Carrots contain 400.8 times more Vitamin A, 21.2 times more Vitamin B1, 7.6 times more Vitamin B2, 3.4 times more Vitamin B3, 4.6 times more Vitamin B5, 6.8 times more Vitamin B6, 16.5 times more Vitamin B9, 6.7 times more Vitamin C, 3.1 times more Vitamin E and 3.1 times more Vitamin K than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cinnamon vs Boiled Carrots:

• Ground Cinnamon Spices have 4.7 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 16 times more Manganese and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Phosphorus, 3.8 times more Potassium, 1.6 times more Selenium, 40.9 times more Sodium and 60.1 times more Water than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Boiled and Drained Carrots have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ground Cinnamon Spices have 1.4 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14 times more Omega 6, 11.2 times more Sugars, 2.3 times more Fructose and 1.3 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Ground Cinnamon Spices as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.