Comparing Nutrients in 1 kilogram Coriander Leaves VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	7.42% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.1% 0.7g	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	43.5% 56.5g	130g per day for Men 19-50 years
Sugars	12% 8.7g	5.5% 4g	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	105% 40g	38g per day for Men 19-50 years
Protein	38% 21.3g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Vitamin A	374% 3370μg	422% 3800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	43.6% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	98% 1.28mg	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	40% 160μg	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	202% 182mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	3388% 4066μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Calcium	67% 670mg	141% 1410mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	56.7% 0.51mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	222% 5.1mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25% 922g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Collards per 1 kg

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

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

• 1 kilogram of Coriander Leaves has 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B9, 1.5 times more Vitamin C and 2.8 times more Vitamin E than Boiled Collards.
• While 1 kg of Boiled and Drained Collards contains 1.3 times more Vitamin K than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards provide similar amounts of Vitamin A and Vitamin B6 per one kilogram.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coriander Leaves has 4.4 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Sodium and 2.2 times more Zinc than Boiled Collards.
• While 1 kg of Boiled and Drained Collards contains 2.1 times more Calcium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards contain similar levels of Manganese and Water per one kilogram.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Collards contains more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Raw Coriander Leaves.
• 1 kilogram of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled and Drained Collards provide inadequate amounts of Energy and Omega 6 in one kilogram.