Comparing Nutrients in 1 kilogram Dried Coriander Leaf VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Dried Coriander Leaf	Canned Orange Juice	Recommended Dietary Allowance
Energy	96% 2790kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	401% 521g	84.7% 110g	130g per day for Men 19-50 years
Sugars	100% 72.7g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	274% 104g	7.9% 3g	38g per day for Men 19-50 years
Protein	392% 219g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	326% 2930μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1043% 12.5mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	669% 107mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	24% 0.31mg	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	685% 2740μg	60% 240μg	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	6297% 5667mg	334% 301mg	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	68.7% 10.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1246% 12460mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1984% 18mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	5308% 425mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	1652% 6940mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2763% 63.6mg	9.13% 0.21mg	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	687% 4810mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	1314% 44660mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	429% 47.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.97% 73g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Coriander Leaf versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Coriander Leaf vs Canned Orange Juice:

• 1 kilogram of Dried Coriander Leaf has 32.6 times more Vitamin A, 32.1 times more Vitamin B1, 71.4 times more Vitamin B2, 53.3 times more Vitamin B3, 19.7 times more Vitamin B6, 11.4 times more Vitamin B9, 18.8 times more Vitamin C, 5.2 times more Vitamin E and 13595 times more Vitamin K than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Dried Coriander Leaf Spices as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Coriander Leaf vs Canned Orange Juice:

• 1 kilogram of Dried Coriander Leaf has 124.6 times more Calcium, 81.2 times more Copper, 424.6 times more Iron, 69.4 times more Magnesium, 302.6 times more Manganese, 28.3 times more Phosphorus, 24.3 times more Potassium, 293 times more Selenium, 52.8 times more Sodium and 118 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 12 times more Water than Dried Coriander Leaf Spices.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coriander Leaf has 5.9 times more Energy, 31.9 times more Fat, 4.7 times more Carbohydrate, 34.7 times more Fiber and 32.3 times more Protein than Canned Orange Juice.
• Both Dried Coriander Leaf and Canned Orange Juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Dried Coriander Leaf Spices as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.