Comparing Nutrients in 500 calories Ground Cinnamon VS Oranges

Weight per 500 calories

• Ground Cinnamon: 202g
• Oranges: 1064g

Ground Cinnamon has 5.3 times more energy per 100g than Oranges. It has above average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Oranges	7%	2%	91%

Macro Nutrients

	Ground Cinnamon	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.089g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	96% 125g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Oranges	Recommended Dietary Allowance
Vitamin A	3.37% 30.4μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.7% 0.045mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Oranges	Recommended Dietary Allowance
Calcium	203% 2028mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	76.2% 0.69mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1537% 35.4mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	25.7% 872mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.28μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.35% 20.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.7% 3.7mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	25% 923g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have 2.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.9 times more Vitamin A, 20.8 times more Vitamin B1, 5.1 times more Vitamin B2, 3.7 times more Vitamin B5, 2 times more Vitamin B6, 26.3 times more Vitamin B9 and 73.6 times more Vitamin C than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Ground Cinnamon Spices as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cinnamon vs Oranges:

• Ground Cinnamon Spices have 4.8 times more Calcium, 1.4 times more Copper, 15.8 times more Iron, 132.9 times more Manganese and 5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Potassium and 43.1 times more Water than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Raw Oranges have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Ground Cinnamon Spices have 1.3 times more Carbohydrate and 4.2 times more Fiber than Raw Oranges.
• While Raw Oranges contain 22.6 times more Sugars than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Raw Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Ground Cinnamon Spices as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.