Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	12.4% 360kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	79.4% 1.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	54.6% 71g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	7.86% 5.7g	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	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	73.7% 28g	73.7% 28g	38g per day for Men 19-50 years
Protein	53% 29.7g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	639% 5750μg	374% 3370μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	125% 1.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	69.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	190% 760μg	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	293% 264mg	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	83.3% 12.5mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5193% 6232μg	2583% 3100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	210% 2100mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	250% 2.25mg	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	140% 11mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	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	38.6% 270mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	153% 5210mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24% 885g	25% 922g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 1.7 times more Vitamin A, 1.2 times more Vitamin B9 and 2 times more Vitamin K than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Vitamin C per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 3.1 times more Calcium, 1.6 times more Manganese and 1.7 times more Selenium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.1 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Magnesium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Collards have 1.6 times more Energy, more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.5 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Fiber per 1 kg.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.