Comparing Nutrients in 5 ounces Valencia Oranges VS Ground Cinnamon

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Ground Cinnamon	5%	3%	92%

Macro Nutrients

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	13% 17g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	198% 75.3g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Ground Cinnamon	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.41% 15g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 4 times more Vitamin B1, 6.5 times more Vitamin B9 and 12.8 times more Vitamin C than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 4.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Ground Cinnamon Spices have similar amounts of Vitamin A and Vitamin B2 per 5 oz.
• Both Raw Valencia Oranges as well as Ground Cinnamon Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Ground Cinnamon:

• Raw Valencia Oranges have 8.2 times more Water than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 25.1 times more Calcium, 9.2 times more Copper, 92.4 times more Iron, 6 times more Magnesium, 759.4 times more Manganese, 3.8 times more Phosphorus, 2.4 times more Potassium and 30.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Omega 3 than Ground Cinnamon Spices.
• While Ground Cinnamon Spices contain 5 times more Energy, 4.1 times more Fat, 9.9 times more Saturated Fat, 6.8 times more Carbohydrate, 21.2 times more Fiber and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Ground Cinnamon Spices have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.