Comparing Nutrients in 1 kilogram Boiled Carrots VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Boiled Carrots	Coriander Leaves	Recommended Dietary Allowance
Energy	12% 350kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	12% 8.7g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	73.7% 28g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	947% 8520μg	374% 3370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	115% 1.5mg	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	35% 140μg	155% 620μg	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	40% 36mg	300% 270mg	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	68.7% 10.3mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	2583% 3100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Coriander Leaves	Recommended Dietary Allowance
Calcium	30% 300mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	185% 4.26mg	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	43% 300mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	153% 5210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Coriander Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Coriander Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Coriander Leaves:

• 1 kilogram of Boiled Carrots has 2.5 times more Vitamin A than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 3.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.5 times more Vitamin B5, 4.4 times more Vitamin B9, 7.5 times more Vitamin C, 2.4 times more Vitamin E and 22.6 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled Carrots and Coriander Leaves provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• Both Boiled and Drained Carrots as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Coriander Leaves:

• 1 kilogram of Boiled Carrots has 1.3 times more Sodium than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 2.2 times more Calcium, 13.2 times more Copper, 5.2 times more Iron, 2.6 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 2.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Coriander Leaves contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• Both Boiled and Drained Carrots as well as Raw Coriander Leaves lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2.2 times more Carbohydrate and 4 times more Sugars than Coriander Leaves.
• While 1 kg of Raw Coriander Leaves contains 2.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Coriander Leaves offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Raw Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.