Comparing Nutrients in 1 pound Coriander Leaves VS Frozen Chopped Collards

Macros Ratio

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

Macro Nutrients

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.92% 0.33g	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	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	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	33.4% 12.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Vitamin A	170% 1529μg	231% 2082μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	40% 0.52mg	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	82.8% 331μg	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	202% 181mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1172% 1406μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Frozen Chopped Collards	Recommended Dietary Allowance
Calcium	30.4% 304mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	26.7% 0.24mg	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	60.7% 4.85mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	125% 2.87mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Frozen Chopped Collards per 1 lb

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

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

• 1 pound of Coriander Leaves has 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Collards.
• While 1 lb of Frozen Chopped Collards, Unprepared contains 1.4 times more Vitamin A and 1.5 times more Vitamin C than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards provide similar amounts of Vitamin B9 per one pound.
• Both Raw Coriander Leaves as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Coriander Leaves has 4.2 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Frozen Chopped Collards.
• While 1 lb of Frozen Chopped Collards, Unprepared contains 3 times more Calcium, 1.5 times more Manganese and 1.6 times more Selenium than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards contain similar levels of Magnesium, Sodium and Water per one pound.
• 1 pound of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Chopped Collards, Unprepared contains more Omega 3, 1.8 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Raw Coriander Leaves.
• 1 pound of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in one pound.