Comparing Nutrients in 500 calories Ground Cinnamon VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Ground Cinnamon: 202g
• Canned Carrots with Liquids and Salt: 2174g

Ground Cinnamon has 10.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Ground Cinnamon or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Ground Cinnamon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	89.8% 117g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	73.8% 53.5g	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	3.1% 2.25g	NA	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	283% 107g	103% 39g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.37% 30.4μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.045mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	187% 2.43mg	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	3.04% 12μg	43.5% 174μg	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	8.55% 7.7mg	48.3% 43.5mg	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	31.3% 4.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	203% 2028mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	249% 2.24mg	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	211% 17mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	1537% 35.4mg	425% 9.8mg	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	18.5% 130mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	25.7% 872mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.28μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	1.35% 20.2mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Cinnamon vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 438.9 times more Vitamin A, 9.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 4.2 times more Vitamin B5, 7.6 times more Vitamin B6, 14.3 times more Vitamin B9, 5.7 times more Vitamin C, 3.4 times more Vitamin E and 3.4 times more Vitamin K than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cinnamon vs Canned Carrots with Liquids and Salt:

• Ground Cinnamon Spices have 3 times more Calcium, 1.5 times more Iron and 3.6 times more Manganese than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.3 times more Copper, 1.6 times more Magnesium, 3.4 times more Phosphorus, 4.3 times more Potassium, 1.4 times more Selenium, 257.7 times more Sodium, 1.7 times more Zinc and 94.4 times more Water than Ground Cinnamon Spices.

Comparison of macro-nutrients per 500 calories:

• Ground Cinnamon Spices have 1.4 times more Carbohydrate and 2.7 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 7.8 times more Omega 3, 13.7 times more Omega 6, 12.2 times more Sugars and 1.6 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Ground Cinnamon Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.