Comparing Nutrients in 1 pound Coriander Leaves VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Coriander Leaves	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.6% 104kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	81% 26g	32g per day for Men 19-50 years
Omega 3	0% 0g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	491% 83.4g	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	117% 152g	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	NA	38g per day for Men 19-50 years
Protein	17.3% 9.66g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	170% 1529μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	69.5% 2363mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	14% 209mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Coriander Leaves vs Dried Beechnuts:

• 1 pound of Coriander Leaves has more Vitamin A, 1.3 times more Vitamin B3 and 1.7 times more Vitamin C than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Coriander Leaves.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Coriander Leaves as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Coriander Leaves vs Dried Beechnuts:

• 1 pound of Coriander Leaves has 67 times more Calcium, more Magnesium, more Phosphorus, 1.2 times more Sodium, 1.4 times more Zinc and 14 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3 times more Copper, 1.4 times more Iron, 3.1 times more Manganese and 2 times more Potassium than Raw Coriander Leaves.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 25 times more Energy, 96.2 times more Fat, 408.5 times more Saturated Fat, more Omega 3, 459.8 times more Omega 6, 9.1 times more Carbohydrate and 2.9 times more Protein than Raw Coriander Leaves.
• 1 pound of Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6