Comparing Nutrients in 14 ounces Cooked Broccoli Raab VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cooked Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	3.42% 99kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.53% 12.4g	159% 207g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	39.8% 29g	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	1.3% 0.95g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	109% 41.3g	38g per day for Men 19-50 years
Protein	27% 15.2g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	100% 901μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	414% 4.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	266% 42.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	186% 2.42mg	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	70.4% 282μg	272% 1087μg	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	163% 147mg	2499% 2249mg	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	67% 10mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	47% 468mg	495% 4945mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	788% 7.1mg	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	63% 5.04mg	2107% 169mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	656% 2754mg	420mg per day for Men 19-50 years
Manganese	65.6% 1.5mg	1097% 25.2mg	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	46.5% 325mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	40% 1361mg	521% 17725mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	15% 222mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.78% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Dried Coriander Leaf per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Broccoli Raab vs Dried Coriander Leaf:

• 14 ounces of Cooked Broccoli Raab have 2.5 times more Vitamin E than Dried Coriander Leaf.
• While 14 oz of Dried Coriander Leaf Spices contain 1.3 times more Vitamin A, 7.4 times more Vitamin B1, 10.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 3.9 times more Vitamin B9, 15.3 times more Vitamin C and 5.3 times more Vitamin K than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Broccoli Raab vs Dried Coriander Leaf:

• 14 ounces of Cooked Broccoli Raab have 12.5 times more Water than Dried Coriander Leaf.
• While 14 oz of Dried Coriander Leaf Spices contain 10.6 times more Calcium, 23.8 times more Copper, 33.4 times more Iron, 25.7 times more Magnesium, 16.7 times more Manganese, 5.9 times more Phosphorus, 13 times more Potassium, 22.5 times more Selenium, 3.8 times more Sodium and 8.7 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Broccoli Raab have more Omega 3 than Dried Coriander Leaf.
• While 14 oz of Dried Coriander Leaf Spices contain 11.2 times more Energy, 9.2 times more Fat, 16.7 times more Carbohydrate, 11.7 times more Sugars, 3.7 times more Fiber and 5.7 times more Protein than Cooked Broccoli Raab.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 14 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in 14 ounces.