Comparing Nutrients in 14 ounces Oranges VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	6.43% 187kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	7.66% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	159% 207g	130g per day for Men 19-50 years
Sugars	51% 37g	39.8% 29g	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	25% 9.53g	109% 41.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	414% 4.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	266% 42.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	186% 2.42mg	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	29.8% 119μg	272% 1087μg	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	235% 211mg	2499% 2249mg	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	4.76% 0.71mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4496% 5396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	16% 159mg	495% 4945mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	788% 7.1mg	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	4.96% 0.4mg	2107% 169mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	656% 2754mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	1097% 25.2mg	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	7.94% 55.6mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	521% 17725mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 26.6 times more Vitamin A, 14.4 times more Vitamin B1, 37.5 times more Vitamin B2, 38 times more Vitamin B3, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9, 10.7 times more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dried Coriander Leaf:

• Raw Oranges have 11.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 31.2 times more Calcium, 39.7 times more Copper, 424.6 times more Iron, 69.4 times more Magnesium, 254.2 times more Manganese, 34.4 times more Phosphorus, 24.7 times more Potassium, 58.6 times more Selenium, more Sodium and 67.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Sugars than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 5.9 times more Energy, 39.8 times more Fat, 18.2 times more Omega 6, 4.4 times more Carbohydrate, 4.3 times more Fiber and 23.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.