Comparing Nutrients in 14 ounces Navel Oranges VS Dried Coriander Leaf

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	6.7% 194kcal	38% 1107kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	159% 207g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	109% 41.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	414% 4.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	266% 42.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	17% 171mg	495% 4945mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	2107% 169mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	656% 2754mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	521% 17725mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	211% 116μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.78% 29g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices contain 24.4 times more Vitamin A, 18.4 times more Vitamin B1, 29.4 times more Vitamin B2, 25.2 times more Vitamin B3, 7.7 times more Vitamin B6, 8.1 times more Vitamin B9, 9.6 times more Vitamin C, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Dried Coriander Leaf:

• Raw Navel Oranges have 11.8 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 29 times more Calcium, 45.8 times more Copper, 326.6 times more Iron, 63.1 times more Magnesium, 219.1 times more Manganese, 20.9 times more Phosphorus, 26.9 times more Potassium, more Selenium, 211 times more Sodium and 59 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices contain 5.7 times more Energy, 31.9 times more Fat, 14.3 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Fiber and 24.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Coriander Leaf Spices have similar amounts of Sugars per 14 oz.
• Both Raw Navel Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.