Comparing Nutrients in 1 kilogram Dried Coriander Leaf VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dried Coriander Leaf	Potato Skin	Recommended Dietary Allowance
Energy	96% 2790kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	401% 521g	96% 124g	130g per day for Men 19-50 years
Sugars	100% 72.7g	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	274% 104g	65.8% 25g	38g per day for Men 19-50 years
Protein	392% 219g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Potato Skin	Recommended Dietary Allowance
Vitamin A	326% 2930μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1043% 12.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	669% 107mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	184% 2.4mg	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	42.5% 170μg	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	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Potato Skin	Recommended Dietary Allowance
Calcium	1246% 12460mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	1984% 18mg	470% 4.23mg	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	5308% 425mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	1652% 6940mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	2763% 63.6mg	262% 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	687% 4810mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	1314% 44660mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	429% 47.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.97% 73g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Coriander Leaf vs Potato Skin:

• 1 kilogram of Dried Coriander Leaf has more Vitamin A, 59.6 times more Vitamin B1, 39.5 times more Vitamin B2, 10.4 times more Vitamin B3, 2.6 times more Vitamin B6, 16.1 times more Vitamin B9 and 49.7 times more Vitamin C than Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Dried Coriander Leaf Spices as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Coriander Leaf vs Potato Skin:

• 1 kilogram of Dried Coriander Leaf has 41.5 times more Calcium, 4.2 times more Copper, 13.1 times more Iron, 30.2 times more Magnesium, 10.6 times more Manganese, 12.7 times more Phosphorus, 10.8 times more Potassium, 97.7 times more Selenium, 21.1 times more Sodium and 13.5 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 11.4 times more Water than Dried Coriander Leaf Spices.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coriander Leaf has 4.8 times more Energy, 47.8 times more Fat, 4.2 times more Carbohydrate, 4.2 times more Fiber and 8.5 times more Protein than Potato Skin.
• Both Dried Coriander Leaf Spices as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.