Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Dried Coriander Leaf	Baked Red Potatoes	Recommended Dietary Allowance
Energy	38% 1107kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	60% 77.8g	130g per day for Men 19-50 years
Sugars	39.8% 29g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	109% 41.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	155% 87g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	495% 4945mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	30% 0.69mg	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% 286mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	NA	55μg per day for Men 19-50 years
Sodium	56% 837mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.78% 29g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dried Coriander Leaf vs Baked Red Potatoes:

• Dried Coriander Leaf Spices have 293 times more Vitamin A, 17.4 times more Vitamin B1, 30 times more Vitamin B2, 6.7 times more Vitamin B3, 2.9 times more Vitamin B6, 10.1 times more Vitamin B9, 45 times more Vitamin C, 12.9 times more Vitamin E and 485.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Dried Coriander Leaf Spices as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Coriander Leaf vs Baked Red Potatoes:

• Dried Coriander Leaf Spices have 138.4 times more Calcium, 10.3 times more Copper, 60.7 times more Iron, 24.8 times more Magnesium, 36.7 times more Manganese, 6.7 times more Phosphorus, 8.2 times more Potassium, 17.6 times more Sodium and 11.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.5 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 3.2 times more Energy, 31.9 times more Fat, 6.7 times more Omega 6, 2.7 times more Carbohydrate, 5.1 times more Sugars, 5.8 times more Fiber and 9.5 times more Protein than Baked Whole Red Potatoes.
• Both Dried Coriander Leaf Spices as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.