Comparing Nutrients in 1 kilogram Coriander Leaves VS Frozen Chopped Collards

Macros Ratio

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

Macro Nutrients

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0% 0g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.24% 0.72g	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	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	12% 8.7g	NA	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	95% 36g	38g per day for Men 19-50 years
Protein	38% 21.3g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	374% 3370μg	510% 4590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	88.5% 1.15mg	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	183% 730μg	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	444% 400mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	67% 670mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	59% 0.53mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	275% 6.33mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	74.4% 2530mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	32% 480mg	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	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Frozen Chopped Collards per 1 kg

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

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

• 1 kilogram of Coriander Leaves has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 1.4 times more Vitamin A and 1.5 times more Vitamin C than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Coriander Leaves as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Coriander Leaves has 4.2 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Frozen Chopped Collards.
• While 1 kg of Frozen Chopped Collards, Unprepared contains 3 times more Calcium, 1.5 times more Manganese and 1.6 times more Selenium than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards contain similar levels of Magnesium, Sodium and Water per one kilogram.
• 1 kilogram of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Chopped Collards, Unprepared contains more Omega 3, 1.8 times more Carbohydrate, 1.3 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 Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in one kilogram.