Comparing Nutrients in 1 pound Oranges VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	7.35% 213kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	182% 236g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	45.5% 33g	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	28.6% 11g	124% 47g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	213% 2.77mg	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	34% 136μg	311% 1243μg	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	268% 241mg	2856% 2571mg	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	5.44% 0.82mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	18% 181mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	900% 8.1mg	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	5.67% 0.45mg	2407% 193mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	750% 3148mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	1253% 29mg	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	9.07% 63.5mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	10.6% 393g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 26.6 times more Vitamin A, 14.4 times more Vitamin B1, 37.5 times more Vitamin B2, 38 times more Vitamin B3, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9, 10.7 times more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Dried Coriander Leaf:

• Raw Oranges have 11.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 31.2 times more Calcium, 39.7 times more Copper, 424.6 times more Iron, 69.4 times more Magnesium, 254.2 times more Manganese, 34.4 times more Phosphorus, 24.7 times more Potassium, 58.6 times more Selenium, more Sodium and 67.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Sugars than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 5.9 times more Energy, 39.8 times more Fat, 18.2 times more Omega 6, 4.4 times more Carbohydrate, 4.3 times more Fiber and 23.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.