Comparing Nutrients in 1 kilogram Broccoli Raab VS Dried Coriander Leaf

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	7.6% 220kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	19.3% 3.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	401% 521g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	100% 72.7g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	274% 104g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	392% 219g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	146% 1310μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	1043% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	669% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	469% 6.1mg	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	208% 830μg	685% 2740μg	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	224% 202mg	6297% 5667mg	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	108% 16mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	108% 1080mg	1246% 12460mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1984% 18mg	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	268% 21.4mg	5308% 425mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	1652% 6940mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	2763% 63.6mg	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	104% 730mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	1314% 44660mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	533% 293μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	141% 2110mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	429% 47.2mg	11mg per day for Men 19-50 years
Water	25% 926g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dried Coriander Leaf per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Dried Coriander Leaf:

• 1 kilogram of Broccoli Raab has 1.6 times more Vitamin E than Dried Coriander Leaf.
• While 1 kg of Dried Coriander Leaf Spices contains 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 Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Dried Coriander Leaf:

• 1 kilogram of Broccoli Raab has 12.7 times more Water than Dried Coriander Leaf.
• While 1 kg of Dried Coriander Leaf Spices contains 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 Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has more Omega 3 than Dried Coriander Leaf.
• While 1 kg of Dried Coriander Leaf Spices contains 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 Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in one kilogram.