Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dried Coriander Leaf	Broccoli Raab	Recommended Dietary Allowance
Energy	38% 1107kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	39.8% 29g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	109% 41.3g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	155% 87g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	129% 1163μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Broccoli Raab	Recommended Dietary Allowance
Calcium	495% 4945mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	0.78% 29g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Coriander Leaf versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dried Coriander Leaf have 2.2 times more Vitamin A, 7.7 times more Vitamin B1, 11.6 times more Vitamin B2, 8.8 times more Vitamin B3, 3.6 times more Vitamin B6, 3.3 times more Vitamin B9, 28.1 times more Vitamin C and 6.1 times more Vitamin K than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.6 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dried Coriander Leaf vs Broccoli Raab:

• 14 ounces of Dried Coriander Leaf have 11.5 times more Calcium, 42.5 times more Copper, 19.8 times more Iron, 31.5 times more Magnesium, 16.1 times more Manganese, 6.6 times more Phosphorus, 22.8 times more Potassium, 29.3 times more Selenium, 6.4 times more Sodium and 6.1 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 12.7 times more Water than Dried Coriander Leaf Spices.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Coriander Leaf have 12.7 times more Energy, 9.8 times more Fat, 18.3 times more Carbohydrate, 19.1 times more Sugars, 3.9 times more Fiber and 6.9 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain more Omega 3 than Dried Coriander Leaf Spices.
• 14 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Dried Coriander Leaf Spices as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 14 ounces.