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

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	15% 8.45g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	149% 1338μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	39.7% 0.52mg	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	61.5% 246μg	55.6% 222μg	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	119% 107mg	177% 159mg	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	66% 9.92mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26.6% 266mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	15% 0.13mg	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	88% 7.03mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	38.5% 0.89mg	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	27.2% 191mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.73% 360g	3700g per day for Men 19-50 years

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

• Raw Coriander Leaves have 6.6 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin E and 3.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Vitamin C than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Coriander Leaves have 2 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.7 times more Potassium, 1.3 times more Selenium, 4.2 times more Sodium and 1.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Coriander Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli contains more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.5 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 14 oz.
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.