Comparing Nutrients in 1 kilogram Coriander Leaves VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	2% 0.34g	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	33% 43g	130g per day for Men 19-50 years
Sugars	12% 8.7g	27.7% 20g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	38% 21.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	374% 3370μg	143% 1290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	67% 670mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	18% 2mg	11mg per day for Men 19-50 years
Water	25% 922g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Garland Chrysanthemum per 1 kg

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

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

• 1 kilogram of Coriander Leaves has 2.6 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 13.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Garland Chrysanthemum.
• Both Coriander Leaves and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Coriander Leaves vs Boiled Garland Chrysanthemum:

• 1 kilogram of Coriander Leaves has 1.7 times more Copper, 1.4 times more Magnesium and 2.5 times more Zinc than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 2.1 times more Iron than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coriander Leaves has 1.2 times more Fiber and 1.3 times more Protein than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 2.3 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum offer comparable quantities of Carbohydrate per one kilogram.
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.