Comparing Nutrients in 1 pound Cooked Chopped Frozen Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Collards	27%	8%	65%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	5.63% 163kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	13% 16.6g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	5.44% 3.95g	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	33.4% 12.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	290% 2608μg	170% 1529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	51.7% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	52% 0.68mg	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	86% 345μg	70.3% 281μg	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	133% 120mg	136% 122mg	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	37.8% 5.67mg	75.6% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2356% 2827μg	1172% 1406μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	95% 953mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	113% 1.02mg	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	63.5% 5.1mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	84% 1.93mg	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	17.5% 122mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	69.5% 2363mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	14% 209mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11% 401g	11.3% 418g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 1.7 times more Vitamin A, 1.2 times more Vitamin B9 and 2 times more Vitamin K than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2 times more Vitamin E than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Vitamin C per 1 lb.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Collards vs Coriander Leaves:

• Boiled Chopped Frozen Collards have 3.1 times more Calcium, 1.6 times more Manganese and 1.7 times more Selenium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.1 times more Copper, 1.6 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Magnesium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Collards have 1.6 times more Energy, more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Protein than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.5 times more Sugars than Boiled Chopped Frozen Collards.
• Both Boiled Chopped Frozen Collards and Raw Coriander Leaves have similar amounts of Fiber per 1 lb.
• Both Boiled Chopped Frozen Collards as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.