Comparing Nutrients in 5 ounces Boiled Broccoli VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	88% 114g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	4.24% 3.08g	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	1.45% 1.05g	2.17% 1.57g	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	% 0.69g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.028g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	198% 75.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	12% 109μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	17.2% 0.22mg	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	38.3% 153μg	2.13% 8.5μg	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	102% 92mg	6% 5.4mg	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	13.7% 2.06mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Ground Cinnamon	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	1076% 24.8mg	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	13.6% 95mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Ground Cinnamon:

• Boiled and Drained Broccoli has 5.1 times more Vitamin A, 2.9 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, 17.1 times more Vitamin C and 4.5 times more Vitamin K than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 2.4 times more Vitamin B3 and 1.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Ground Cinnamon:

• Boiled and Drained Broccoli has 4.1 times more Sodium and 8.4 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 25.1 times more Calcium, 5.6 times more Copper, 12.4 times more Iron, 2.9 times more Magnesium, 90 times more Manganese, 1.5 times more Potassium, 1.9 times more Selenium and 4.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Ground Cinnamon Spices have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 10.8 times more Omega 3 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 7.1 times more Energy, 3 times more Fat, 4.4 times more Saturated Fat, 11.2 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fructose, 16.1 times more Fiber and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.