Comparing Nutrients in 1 kilogram Coriander Leaves VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Coriander Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.65% 0.79g	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	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	12% 8.7g	34.2% 25g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	38% 21.3g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	374% 3370μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	86% 1.12mg	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	22.5% 90μg	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	30% 27mg	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	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	67% 670mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	116% 1.04mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	196% 4.5mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25% 922g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Canned Carrots with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Coriander Leaves vs Canned Carrots with Salt:

• 1 kilogram of Coriander Leaves has 3.7 times more Vitamin B1, 5.4 times more Vitamin B2, 2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.3 times more Vitamin B6, 6.9 times more Vitamin B9, 10 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.7 times more Vitamin A than Raw Coriander Leaves.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Coriander Leaves as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coriander Leaves vs Canned Carrots with Salt:

• 1 kilogram of Coriander Leaves has 2.7 times more Calcium, 2.2 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 5.3 times more Sodium than Raw Coriander Leaves.
• Both Coriander Leaves and Canned Carrots with Salt contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Coriander Leaves as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coriander Leaves has 1.9 times more Fiber and 3.3 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.5 times more Carbohydrate and 2.9 times more Sugars than Raw Coriander Leaves.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Raw Coriander Leaves as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.