Comparing Nutrients in 1 pound Dried Coriander Leaf VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Coriander Leaf	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	43.6% 1266kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	45.5% 33g	9.2% 6.67g	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	124% 47g	36% 13.6g	38g per day for Men 19-50 years
Protein	178% 99g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	148% 1329μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.68mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	304% 48.6mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	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	311% 1243μg	34% 136μg	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	2856% 2571mg	202% 182mg	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	31% 4.67mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5139% 6167μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	565% 5652mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	21.7% 0.2mg	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	2407% 193mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	750% 3148mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	1253% 29mg	64% 1.47mg	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	312% 2182mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	596% 20257mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	195% 21.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.89% 33g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Coriander Leaf versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Coriander Leaf vs Boiled Spears Frozen Broccoli:

• 1 pound of Dried Coriander Leaf has 5.7 times more Vitamin A, 22.8 times more Vitamin B1, 18.5 times more Vitamin B2, 23.4 times more Vitamin B3, 4.7 times more Vitamin B6, 9.1 times more Vitamin B9, 14.1 times more Vitamin C and 15.4 times more Vitamin K than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dried Coriander Leaf vs Boiled Spears Frozen Broccoli:

• 1 pound of Dried Coriander Leaf has 24.4 times more Calcium, 41.5 times more Copper, 69.6 times more Iron, 34.7 times more Magnesium, 19.6 times more Manganese, 8.7 times more Phosphorus, 24.8 times more Potassium, 15.4 times more Selenium, 8.8 times more Sodium and 15.7 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 12.4 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Coriander Leaf has 10 times more Energy, 43.5 times more Fat, 9.7 times more Carbohydrate, 4.9 times more Sugars, 3.5 times more Fiber and 7.1 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains more Omega 3 than Dried Coriander Leaf Spices.
• 1 pound of Dried Coriander Leaf provide inadequate amounts of Omega 3
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Dried Coriander Leaf Spices as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.