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

Macros Ratio

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

Macro Nutrients

	Coriander Leaves	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.4% 0.24g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.12% 2.26g	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	15% 8.45g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Vitamin A	149% 1338μg	254% 2282μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	35% 0.45mg	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	75.4% 302μg	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	116% 105mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	2061% 2473μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Cooked Chopped Frozen Collards	Recommended Dietary Allowance
Calcium	26.6% 266mg	83.3% 833mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	24.3% 0.22mg	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	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	114% 2.63mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Cooked Chopped Frozen Collards per 14 oz

Compare the macro and micronutrient content in 14 oz of Coriander Leaves versus 14 oz of Cooked Chopped Frozen Collards to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Coriander Leaves have 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 Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 1.7 times more Vitamin A and 2 times more Vitamin K than Raw Coriander Leaves.
• Both Coriander Leaves and Cooked Chopped Frozen Collards provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Collards have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Coriander Leaves have 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 Cooked Chopped Frozen Collards.
• While 14 oz of Boiled Chopped Frozen Collards contain 3.1 times more Calcium, 1.6 times more Manganese and 1.7 times more Selenium than Raw Coriander Leaves.
• Both Coriander Leaves and Cooked Chopped Frozen Collards contain similar levels of Magnesium, Sodium and Water per 14 ounces.
• 14 ounces of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Chopped Frozen Collards contain more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Coriander Leaves.
• Both Coriander Leaves and Cooked Chopped Frozen Collards offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Collards provide inadequate amounts of Energy and Omega 6 in 14 ounces.