Comparing Nutrients in 14 ounces Boiled Broccoli VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Boiled Broccoli	Coriander Leaves	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	4.76% 3.45g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	29.2% 11g	38g per day for Men 19-50 years
Protein	17% 9.45g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	34% 306μg	149% 1338μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	45.5% 0.59mg	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	107% 429μg	61.5% 246μg	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	286% 258mg	119% 107mg	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	38.4% 5.75mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	1025% 1230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Coriander Leaves	Recommended Dietary Allowance
Calcium	16% 159mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	99% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	73.5% 1.7mg	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	38% 266mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.9% 366g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Coriander Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Coriander Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Coriander Leaves:

• 14 ounces of Boiled Broccoli have 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.4 times more Vitamin C than Coriander Leaves.
• While 14 oz of Raw Coriander Leaves contain 4.4 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin E and 2.2 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Coriander Leaves provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• Both Boiled and Drained Broccoli as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Coriander Leaves:

• 14 ounces of Boiled Broccoli have 1.4 times more Phosphorus and 1.8 times more Selenium than Coriander Leaves.
• While 14 oz of Raw Coriander Leaves contain 1.7 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 2.2 times more Manganese and 1.8 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Coriander Leaves contain similar levels of Magnesium, Sodium, Zinc and Water per 14 ounces.
• 14 ounces of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have more Omega 3 and 2 times more Carbohydrate than Coriander Leaves.
• Both Boiled Broccoli and Coriander Leaves offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Coriander Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Coriander Leaves provide inadequate amounts of Energy and Omega 6 in 14 ounces.