Comparing Nutrients in 1 pound Valencia Oranges VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	7.66% 222kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	182% 236g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	124% 47g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	18% 181mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	NA	242% 133μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	10.6% 392g	0.89% 33g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices contain 24.4 times more Vitamin A, 14.4 times more Vitamin B1, 37.5 times more Vitamin B2, 39.1 times more Vitamin B3, 9.7 times more Vitamin B6, 7 times more Vitamin B9 and 11.7 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia 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 Valencia Oranges vs Dried Coriander Leaf:

• Raw Valencia Oranges have 11.8 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 31.2 times more Calcium, 48.3 times more Copper, 471.8 times more Iron, 69.4 times more Magnesium, 276.3 times more Manganese, 28.3 times more Phosphorus, 24.9 times more Potassium, more Sodium and 78.7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have more Omega 3 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 5.7 times more Energy, 15.9 times more Fat, 7.5 times more Omega 6, 4.4 times more Carbohydrate, 4.2 times more Fiber and 21.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.