Comparing Nutrients in 100 grams Ground Cinnamon VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Energy	8.5% 247kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.08% 0.35g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	9.15% 12g	130g per day for Men 19-50 years
Sugars	3% 2.17g	NA	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	1.53% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	140% 53g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.16% 0.36mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.85% 0.063mg	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	1.5% 6μg	9.75% 39μg	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	4.22% 3.8mg	54% 48.5mg	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	15.5% 2.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cinnamon	Valencia Oranges	Recommended Dietary Allowance
Calcium	100% 1002mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	4.1% 0.037mg	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	104% 8.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	1% 0.023mg	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	9.14% 64mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Ground Cinnamon vs Valencia Oranges:

• Ground Cinnamon Spices have 1.3 times more Vitamin A, 4.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Vitamin B1, 6.5 times more Vitamin B9 and 12.8 times more Vitamin C than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices and Raw Valencia Oranges have similar amounts of Vitamin B2 per 100 g.
• Both Ground Cinnamon Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Ground Cinnamon vs Valencia Oranges:

• Ground Cinnamon Spices have 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.
• While Raw Valencia Oranges contain 8.2 times more Water than Ground Cinnamon Spices.

Comparison of macro-nutrients per 100 grams:

• Ground Cinnamon Spices have 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.
• While Raw Valencia Oranges contain 1.5 times more Omega 3 than Ground Cinnamon Spices.
• Both Ground Cinnamon Spices as well as Raw Valencia Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.