Comparing Nutrients in 5 ounces Ground Cinnamon VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Ground Cinnamon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 350kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	2.87% 2.1g	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	2.17% 1.57g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	198% 75.3g	11% 4.25g	38g per day for Men 19-50 years
Protein	10% 5.66g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	14% 0.18mg	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	2.13% 8.5μg	10.6% 42.5μg	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	6% 5.4mg	63% 57mg	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	22% 3.3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	142% 1420mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	6.77% 0.061mg	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	147% 11.8mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	20% 0.46mg	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% 91mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.41% 15g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Ground Cinnamon VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Ground Cinnamon versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Ground Cinnamon have 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.8 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.4 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B9, 10.6 times more Vitamin C and 2.8 times more Vitamin K than Ground Cinnamon Spices.
• 5 ounces of Ground Cinnamon have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Ground Cinnamon Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Ground Cinnamon have 19.6 times more Calcium, 7.9 times more Copper, 13.6 times more Iron, 3 times more Magnesium, 53.7 times more Manganese, 2.4 times more Potassium, 1.6 times more Selenium and 6.1 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 8.6 times more Water than Ground Cinnamon Spices.
• Both Ground Cinnamon and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Ground Cinnamon have 8.8 times more Energy, 15 times more Carbohydrate, 1.5 times more Sugars, 17.7 times more Fiber and 1.3 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3.8 times more Omega 3 than Ground Cinnamon Spices.
• 5 ounces of Ground Cinnamon provide inadequate amounts of Omega 3
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Ground Cinnamon Spices as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in five ounces.