Comparing Nutrients in 14 ounces Coriander Leaves VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Carrots	8%	5%	87%

Macro Nutrients

	Coriander Leaves	Carrots	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.33% 0.4g	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	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	29.2% 11g	29.2% 11g	38g per day for Men 19-50 years
Protein	15% 8.45g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Carrots	Recommended Dietary Allowance
Vitamin A	149% 1338μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	24.4% 3.9mg	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	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Carrots	Recommended Dietary Allowance
Calcium	26.6% 266mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.47% 350g	3700g per day for Men 19-50 years

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

• Raw Coriander Leaves have 2.8 times more Vitamin B2, 2.1 times more Vitamin B5, 3.3 times more Vitamin B9, 4.6 times more Vitamin C, 3.8 times more Vitamin E and 23.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.5 times more Vitamin A than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Carrots have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Coriander Leaves as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Leaves vs Carrots:

• Raw Coriander Leaves have 2 times more Calcium, 5 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Potassium, 9 times more Selenium and 2.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Sodium than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Coriander Leaves have 2.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Energy, 2.6 times more Carbohydrate and 5.4 times more Sugars than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Carrots have similar amounts of Fiber per 14 oz.
• Both Raw Coriander Leaves as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.