Comparing Nutrients in 14 ounces Coriander Leaves VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.79% 0.13g	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	13% 17g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	11% 7.98g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	15% 8.45g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	149% 1338μg	57% 512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	36% 0.47mg	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	49.6% 198μg	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	105% 95mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	472% 566μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	26.6% 266mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	58.7% 0.53mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	61.3% 1.4mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Garland Chrysanthemum per 14 oz

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

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

• 14 ounces of Coriander Leaves have 2.6 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 13.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Garland Chrysanthemum.
• Both Coriander Leaves and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per 14 ounces.
• 14 ounces of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Coriander Leaves vs Boiled Garland Chrysanthemum:

• 14 ounces of Coriander Leaves have 1.7 times more Copper, 1.4 times more Magnesium and 2.5 times more Zinc than Boiled Garland Chrysanthemum.
• While 14 oz of Boiled and Drained Garland Chrysanthemum contain 2.1 times more Iron than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Coriander Leaves have 1.2 times more Fiber and 1.3 times more Protein than Boiled Garland Chrysanthemum.
• While 14 oz of Boiled and Drained Garland Chrysanthemum contain 2.3 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.