Comparing Nutrients in 14 ounces Coriander Leaves VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	3.15% 91kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	11% 1.87g	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	57% 74.2g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	34.3% 25g	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	10.6% 7.7g	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	% 13.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	15% 8.45g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	149% 1338μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	51.3% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	44% 7.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	28.4% 0.37mg	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	41.7% 167μg	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	30% 27mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	26.6% 266mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	24% 0.21mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	28% 0.65mg	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	50.5% 353mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 37.4 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 4 times more Vitamin C, 35.7 times more Vitamin E and 1033.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 33.5 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Selenium, 3.1 times more Sodium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium and 1.9 times more Phosphorus than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Yellow Sweet Corn have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Coriander Leaves have 1.4 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.7 times more Energy, 2.6 times more Fat, 23.2 times more Saturated Fat, 11.8 times more Omega 6, 5.1 times more Carbohydrate, 7.2 times more Sugars and 1.5 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.