Comparing Nutrients in 1 pound Coriander Leaves VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Coriander Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	170% 1529μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	45.4% 0.59mg	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	70.3% 281μg	76% 304μg	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	136% 122mg	284% 256mg	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	75.6% 11.3mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1172% 1406μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	30.4% 304mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	19% 0.17mg	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	100% 8.03mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	58% 1.33mg	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% 218mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Coriander Leaves have 6.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin E and 3.8 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Vitamin C than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Coriander Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Coriander Leaves have 5.9 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 2.5 times more Potassium and 1.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Selenium than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared contains more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Sugars and 1.3 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 lb.
• Both Raw Coriander Leaves as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.