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

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.93% 230kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	41% 53.5g	130g per day for Men 19-50 years
Sugars	12% 8.7g	20.3% 14.7g	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	79% 30g	38g per day for Men 19-50 years
Protein	38% 21.3g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	374% 3370μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	100% 1.3mg	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	155% 620μg	140% 560μg	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	300% 270mg	446% 401mg	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	167% 25mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	67% 670mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	37.8% 0.34mg	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	221% 17.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	97% 2.23mg	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	68.6% 480mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 922g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Coriander Leaves has 6.6 times more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin E and 3.5 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.5 times more Vitamin C than Raw Coriander Leaves.
• Both Coriander Leaves and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coriander Leaves has 2 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 2 times more Magnesium, 1.9 times more Manganese, 3.7 times more Potassium, 4.2 times more Sodium and 1.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• Both Coriander Leaves and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3, 1.5 times more Carbohydrate, 1.7 times more Sugars and 1.5 times more Protein than Raw Coriander Leaves.
• Both Coriander Leaves and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.