Comparing Nutrients in 1 kilogram Navel Oranges VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17% 490kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	19.3% 3.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	401% 521g	130g per day for Men 19-50 years
Sugars	117% 85g	100% 72.7g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	274% 104g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	392% 219g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	326% 2930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	1043% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	1154% 15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	669% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	469% 6.1mg	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	85% 340μg	685% 2740μg	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	657% 591mg	6297% 5667mg	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	10% 1.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	43% 430mg	1246% 12460mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	1984% 18mg	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	16.3% 1.3mg	5308% 425mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	1652% 6940mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	2763% 63.6mg	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	33% 230mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	1314% 44660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	533% 293μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	141% 2110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	429% 47.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 24.4 times more Vitamin A, 18.4 times more Vitamin B1, 29.4 times more Vitamin B2, 25.2 times more Vitamin B3, 7.7 times more Vitamin B6, 8.1 times more Vitamin B9, 9.6 times more Vitamin C, 6.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Dried Coriander Leaf:

• Raw Navel Oranges have 11.8 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 29 times more Calcium, 45.8 times more Copper, 326.6 times more Iron, 63.1 times more Magnesium, 219.1 times more Manganese, 20.9 times more Phosphorus, 26.9 times more Potassium, more Selenium, 211 times more Sodium and 59 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Dried Coriander Leaf Spices contain 5.7 times more Energy, 31.9 times more Fat, 14.3 times more Omega 6, 4.2 times more Carbohydrate, 4.7 times more Fiber and 24.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Dried Coriander Leaf Spices have similar amounts of Sugars per 1 kg.
• Both Raw Navel Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.