Comparing Nutrients in 1 pound Broccoli VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Broccoli	Coriander Seed	Recommended Dietary Allowance
Energy	5.3% 154kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	83% 80.6g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	192% 249g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	500% 190g	38g per day for Men 19-50 years
Protein	23% 12.8g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Coriander Seed	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	71.4% 286μg	0% 0μg	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	450% 405mg	106% 95mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Coriander Seed	Recommended Dietary Allowance
Calcium	21.3% 213mg	322% 3216mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	491% 4.42mg	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	41.4% 3.3mg	925% 74mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	356% 1497mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	375% 8.6mg	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	42.8% 299mg	265% 1855mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	169% 5747mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	11% 405g	1.1% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Coriander Seed:

• Raw Broccoli has more Vitamin A, more Vitamin B9 and 4.2 times more Vitamin C than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2 and 3.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Coriander Seed:

• Raw Broccoli has 10.1 times more Water than Coriander Seed Spices.
• While Coriander Seed Spices contain 15.1 times more Calcium, 19.9 times more Copper, 22.4 times more Iron, 15.7 times more Magnesium, 9 times more Manganese, 6.2 times more Phosphorus, 4 times more Potassium, 10.5 times more Selenium and 11.5 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Coriander Seed Spices have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Coriander Seed Spices contain 8.8 times more Energy, 48 times more Fat, 8.7 times more Saturated Fat, 35.7 times more Omega 6, 8.3 times more Carbohydrate, 16.1 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.