Comparing Nutrients in 14 ounces Cooked Chopped Frozen Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	4.93% 143kcal	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	0.74% 0.24g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	21.7% 28g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	21% 11.8g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	254% 2282μg	149% 1338μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	75.4% 302μg	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	116% 105mg	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	33% 4.96mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2061% 2473μg	1025% 1230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	83.3% 833mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	99% 0.89mg	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	55.6% 4.45mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	15.3% 107mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	61% 2068mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.5% 351g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 1.7 times more Vitamin A, 1.2 times more Vitamin B9 and 2 times more Vitamin K than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Vitamin C per 14 oz.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 3.1 times more Calcium, 1.6 times more Manganese and 1.7 times more Selenium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.1 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Collards have 1.6 times more Energy, more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.5 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Fiber per 14 oz.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.