Comparing Nutrients in 300 calories Ground Cinnamon VS Blanched Almonds

Weight per 300 calories

• Ground Cinnamon: 122g
• Blanched Almonds: 50.8g

Blanched Almonds have 2.4 times more energy per unit of mass than Ground Cinnamon Spices, which is very high in comparison to other foods. Ground Cinnamon having above average energy density.

Which food has more nutrients per 300 calories - Ground Cinnamon or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Ground Cinnamon	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.64% 2.64g	3.25% 2.35g	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	0% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	% 0.024g	% 2.27g	g per day for Men 19-50 years
Fiber	170% 64.5g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	8.65% 4.85g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.02% 18.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.23% 0.027mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.83% 0.05mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	4.5% 0.058mg	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	6.23% 25μg	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	0% 0mg	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	80.5% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.6% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Blanched Almonds	Recommended Dietary Allowance
Calcium	122% 1217mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	58% 0.52mg	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	126% 10mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	17.4% 73mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	922% 21.2mg	40.6% 0.93mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	15.4% 523mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	6.85% 3.77μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cinnamon vs Blanched Almonds:

• Ground Cinnamon Spices have 2.7 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.6 times more Vitamin B1, 7.3 times more Vitamin B2, 3.4 times more Vitamin B9 and 4.3 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Blanched Almonds have similar amounts of Vitamin B3 per 300 kcal.
• Both Ground Cinnamon Spices as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cinnamon vs Blanched Almonds:

• Ground Cinnamon Spices have 10.1 times more Calcium, 6.1 times more Iron, 22.7 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium and 1.5 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Copper, 1.9 times more Magnesium and 3.1 times more Phosphorus than Ground Cinnamon Spices.

Comparison of macro-nutrients per 300 calories:

• Ground Cinnamon Spices have 10.3 times more Carbohydrate and 12.8 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 17.7 times more Fat, 4.8 times more Saturated Fat, 117.6 times more Omega 6 and 2.2 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Blanched Almonds have similar amounts of Energy and Sugars per 300 kcal.
• Both Ground Cinnamon Spices as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.