Comparing Nutrients in 5 ounces Ground Cinnamon VS Almonds

Macros Ratio

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

Macro Nutrients

	Ground Cinnamon	Almonds	Recommended Dietary Allowance
Energy	12% 350kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.24% 3.08g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 5.6g	g per day for Men 19-50 years
Fiber	198% 75.3g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	10% 5.66g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Almonds	Recommended Dietary Allowance
Vitamin A	2.36% 21.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Almonds	Recommended Dietary Allowance
Calcium	142% 1420mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	1076% 24.8mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Ground Cinnamon Spices have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Ground Cinnamon Spices and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Ground Cinnamon Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Cinnamon vs Almonds:

• Ground Cinnamon Spices have 3.7 times more Calcium, 2.2 times more Iron and 8 times more Manganese than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 5 ounces:

• Ground Cinnamon Spices have 3.7 times more Carbohydrate, 10.1 times more Fructose and 4.2 times more Fiber than Almonds.
• While Almonds contain 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.
• Both Ground Cinnamon Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.