Comparing Nutrients in 500 calories Broccoli VS Ground Cinnamon

Weight per 500 calories

• Broccoli: 1471g
• Ground Cinnamon: 202g

Ground Cinnamon Spices have 7.3 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 500 calories - Broccoli or Ground Cinnamon?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	2.6% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	0.52% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	125% 163g	130g per day for Men 19-50 years
Sugars	34.5% 25g	6.06% 4.4g	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	13.8% 10g	3.1% 2.25g	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	% 7.2g	% 2.1g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0.04g	g per day for Men 19-50 years
Fiber	101% 38.2g	283% 107g	38g per day for Men 19-50 years
Protein	74% 41.5g	14.4% 8.08g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	3.37% 30.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	3.7% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	24.6% 0.32mg	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	232% 926μg	3.04% 12μg	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	1458% 1312mg	8.55% 7.7mg	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	76.5% 11.5mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Calcium	69% 691mg	203% 2028mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	76.2% 0.69mg	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	134% 10.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1537% 35.4mg	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	139% 971mg	18.5% 130mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	25.7% 872mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	11.4% 6.28μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	1.35% 20.2mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.58% 21.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Ground Cinnamon:

• Raw Broccoli has 15 times more Vitamin A, 23.4 times more Vitamin B1, 20.7 times more Vitamin B2, 3.5 times more Vitamin B3, 11.6 times more Vitamin B5, 8 times more Vitamin B6, 76.3 times more Vitamin B9, 170.5 times more Vitamin C, 2.4 times more Vitamin E and 23.7 times more Vitamin K than Ground Cinnamon Spices.
• Both Raw Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Ground Cinnamon:

• Raw Broccoli has 2.5 times more Magnesium, 7.5 times more Phosphorus, 5.3 times more Potassium, 5.9 times more Selenium, 24 times more Sodium, 1.6 times more Zinc and 61.3 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.9 times more Calcium, 1.6 times more Iron and 11.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Ground Cinnamon Spices have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 2.2 times more Fat, 2.4 times more Saturated Fat, 41.6 times more Omega 3, 5.7 times more Sugars, 4.5 times more Fructose and 5.1 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 1.7 times more Carbohydrate and 2.8 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Ground Cinnamon Spices have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.