Comparing Nutrients in 7 ounces Ground Cinnamon VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Ground Cinnamon	5%	3%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Ground Cinnamon	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	32% 41.7g	130g per day for Men 19-50 years
Sugars	5.94% 4.3g	13.3% 9.64g	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	3.04% 2.2g	0.027% 0.02g	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	% 2.06g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 9.43g	g per day for Men 19-50 years
Fiber	277% 105g	57% 21.6g	38g per day for Men 19-50 years
Protein	14% 7.9g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	20.8% 0.27mg	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	2.98% 12μg	27.3% 109μg	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	8.38% 7.54mg	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	30.7% 4.6mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.6% 62μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Roasted Almonds	Recommended Dietary Allowance
Calcium	199% 1988mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	74.7% 0.67mg	242% 2.2mg	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	206% 16.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	1507% 34.7mg	193% 4.43mg	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	18% 127mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.57% 21g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Ground Cinnamon vs Roasted Almonds:

• Ground Cinnamon Spices have more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.5 times more Vitamin B1, 29.2 times more Vitamin B2, 2.7 times more Vitamin B3, 9.2 times more Vitamin B9 and 10.3 times more Vitamin E than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Dry Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Ground Cinnamon Spices as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Ground Cinnamon vs Roasted Almonds:

• Ground Cinnamon Spices have 3.7 times more Calcium, 2.2 times more Iron, 7.8 times more Manganese and 1.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.2 times more Copper, 4.7 times more Magnesium, 7.4 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Ground Cinnamon Spices.

Comparison of macro-nutrients per 7 ounces:

• Ground Cinnamon Spices have 3.8 times more Carbohydrate, 111 times more Fructose and 4.9 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.4 times more Energy, 42.4 times more Fat, 11.9 times more Saturated Fat, 294.2 times more Omega 6, 2.2 times more Sugars and 5.3 times more Protein than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.