Comparing Nutrients in 5 ounces Almonds VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Energy	28.3% 821kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	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	23.5% 30.5g	88% 114g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.028g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	198% 75.3g	38g per day for Men 19-50 years
Protein	53.5% 30g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Cinnamon	Recommended Dietary Allowance
Calcium	38% 381mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	53.4% 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	65.7% 5.26mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1076% 24.8mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.41% 15g	3700g per day for Men 19-50 years

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

• Almonds have 9.3 times more Vitamin B1, 27.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 7.3 times more Vitamin B9 and 11 times more Vitamin E than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Ground Cinnamon Spices have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Ground Cinnamon:

• Almonds have 3 times more Copper, 4.5 times more Magnesium, 7.5 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Selenium and 1.7 times more Zinc than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.7 times more Calcium, 2.2 times more Iron and 8 times more Manganese than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 40.3 times more Fat, 11 times more Saturated Fat, 280.1 times more Omega 6, 2 times more Sugars and 5.3 times more Protein than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 3.7 times more Carbohydrate, 10.1 times more Fructose and 4.2 times more Fiber than Almonds.
• Both Almonds as well as Ground Cinnamon Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.