Comparing Nutrients in 1 kilogram Coriander Leaves VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	7.93% 230kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	27.8% 4.7g	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	144% 187g	130g per day for Men 19-50 years
Sugars	12% 8.7g	86.3% 62.6g	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	26.8% 19.4g	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	% 34.3g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	38% 21.3g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	374% 3370μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.62mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.6% 11mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	143% 7.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	71.5% 0.93mg	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	105% 420μg	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	75.6% 68mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2583% 3100μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	67% 670mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	60% 0.54mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	185% 4.26mg	71% 1.63mg	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	127% 890mg	700mg per day for Men 19-50 years
Potassium	153% 5210mg	79.4% 2700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	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	42% 4.6mg	11mg per day for Men 19-50 years
Water	25% 922g	20.6% 761g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 37.4 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 4 times more Vitamin C, 35.7 times more Vitamin E and 1033.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 33.5 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Selenium, 3.1 times more Sodium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium and 1.9 times more Phosphorus than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Yellow Sweet Corn have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Coriander Leaves have 1.4 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.7 times more Energy, 2.6 times more Fat, 23.2 times more Saturated Fat, 11.8 times more Omega 6, 5.1 times more Carbohydrate, 7.2 times more Sugars and 1.5 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.