Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Dried Coriander Leaf	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	38% 1107kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	69.6% 90g	130g per day for Men 19-50 years
Sugars	39.8% 29g	1.75% 1.27g	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	109% 41.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	155% 87g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	36.6% 0.48mg	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	272% 1087μg	129% 516μg	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	2499% 2249mg	5.3% 4.76mg	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	27.3% 4.1mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	495% 4945mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	95% 0.86mg	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	2107% 169mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	74.2% 1.7mg	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	273% 1909mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.78% 29g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Coriander Leaf vs Boiled Kidney Beans:

• Dried Coriander Leaf Spices have more Vitamin A, 7.8 times more Vitamin B1, 25.9 times more Vitamin B2, 18.5 times more Vitamin B3, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9, 472.3 times more Vitamin C, 34.3 times more Vitamin E and 161.8 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Dried Coriander Leaf Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Coriander Leaf vs Boiled Kidney Beans:

• Dried Coriander Leaf Spices have 35.6 times more Calcium, 8.3 times more Copper, 19.1 times more Iron, 16.5 times more Magnesium, 14.8 times more Manganese, 3.5 times more Phosphorus, 11 times more Potassium, 26.6 times more Selenium, 211 times more Sodium and 4.7 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.2 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 2.2 times more Energy, 9.6 times more Fat, 3 times more Omega 6, 2.3 times more Carbohydrate, 22.7 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.