Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Dried Coriander Leaf	Valencia Oranges	Recommended Dietary Allowance
Energy	38% 1107kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	36.3% 47g	130g per day for Men 19-50 years
Sugars	39.8% 29g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	155% 87g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	129% 1163μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Valencia Oranges	Recommended Dietary Allowance
Calcium	495% 4945mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	NA	55μg per day for Men 19-50 years
Sodium	56% 837mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.78% 29g	9.26% 343g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 24.4 times more Vitamin A, 14.4 times more Vitamin B1, 37.5 times more Vitamin B2, 39.1 times more Vitamin B3, 9.7 times more Vitamin B6, 7 times more Vitamin B9 and 11.7 times more Vitamin C than Raw Valencia Oranges.
• Both Dried Coriander Leaf Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Coriander Leaf Spices have 31.2 times more Calcium, 48.3 times more Copper, 471.8 times more Iron, 69.4 times more Magnesium, 276.3 times more Manganese, 28.3 times more Phosphorus, 24.9 times more Potassium, more Sodium and 78.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 11.8 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 5.7 times more Energy, 15.9 times more Fat, 7.5 times more Omega 6, 4.4 times more Carbohydrate, 4.2 times more Fiber and 21.1 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.