Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	4.38% 127kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	182% 236g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	45.5% 33g	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	36% 13.6g	124% 47g	38g per day for Men 19-50 years
Protein	25% 14g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	213% 2.77mg	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	63.5% 254μg	311% 1243μg	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	202% 182mg	2856% 2571mg	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	40% 6mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	15% 150mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	900% 8.1mg	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	34.6% 2.77mg	2407% 193mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	750% 3148mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	1253% 29mg	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	31.8% 222mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	11% 411g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Dried Coriander Leaf per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Dried Coriander Leaf:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin E than Dried Coriander Leaf.
• While 1 lb of Dried Coriander Leaf Spices contains 5.7 times more Vitamin A, 22.8 times more Vitamin B1, 18.5 times more Vitamin B2, 23.4 times more Vitamin B3, 4.7 times more Vitamin B6, 4.9 times more Vitamin B9, 14.1 times more Vitamin C and 15.4 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Dried Coriander Leaf:

• 1 pound of Cooked Chopped Frozen Broccoli has 12.4 times more Water than Dried Coriander Leaf.
• While 1 lb of Dried Coriander Leaf Spices contains 37.8 times more Calcium, 52.5 times more Copper, 69.6 times more Iron, 53.4 times more Magnesium, 28.5 times more Manganese, 9.8 times more Phosphorus, 31.5 times more Potassium, 41.9 times more Selenium, 19.2 times more Sodium and 16.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has more Omega 3 than Dried Coriander Leaf.
• While 1 lb of Dried Coriander Leaf Spices contains 10 times more Energy, 39.8 times more Fat, 9.7 times more Carbohydrate, 4.9 times more Sugars, 3.5 times more Fiber and 7.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 1 pound of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in one pound.