Comparing Nutrients in 300 calories Boiled Garland Chrysanthemum VS Coriander Leaves

Weight per 300 calories

• Boiled Garland Chrysanthemum: 1500g
• Coriander Leaves: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Coriander Leaves?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garland Chrysanthemum	27%	3%	70%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Boiled Garland Chrysanthemum	Coriander Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.7g	37% 48g	130g per day for Men 19-50 years
Sugars	41.6% 30g	15.7% 11.3g	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	91% 34.5g	96% 36.5g	38g per day for Men 19-50 years
Protein	44% 24.6g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Garland Chrysanthemum	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	215% 1935μg	488% 4396μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	163% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 11mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	149% 7.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	149% 1.94mg	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	188% 750μg	202% 809μg	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	398% 359mg	391% 352mg	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	250% 37.5mg	217% 32.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1784% 2141μg	3370% 4043μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garland Chrysanthemum	Coriander Leaves	Recommended Dietary Allowance
Calcium	104% 1035mg	87.4% 874mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	326% 2.93mg	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	701% 56mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	242% 5.56mg	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	92% 645mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	251% 8535mg	200% 6796mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	53% 795mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	59.3% 6.52mg	11mg per day for Men 19-50 years
Water	37.5% 1387g	32.5% 1203g	3700g per day for Men 19-50 years

Boiled Garland Chrysanthemum VS Coriander Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Garland Chrysanthemum or Coriander Leaves?

Lets compare vitamin content per 300 calories of Boiled Garland Chrysanthemum vs Coriander Leaves:

• 300 kcal of Raw Coriander Leaves contain 2.3 times more Vitamin A, 2.8 times more Vitamin B1, 1.3 times more Vitamin B3, 11.8 times more Vitamin B5 and 1.9 times more Vitamin K than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Coriander Leaves provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 300 calories.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Garland Chrysanthemum vs Coriander Leaves:

• 300 calories of Boiled Garland Chrysanthemum have 2.4 times more Iron, 1.3 times more Potassium and 1.3 times more Sodium than Coriander Leaves.
• While 300 kcal of Raw Coriander Leaves contain 1.5 times more Copper, 1.3 times more Magnesium, 2.6 times more Selenium and 2.2 times more Zinc than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Coriander Leaves contain similar levels of Calcium, Manganese, Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Garland Chrysanthemum have 1.4 times more Carbohydrate and 2.7 times more Sugars than Coriander Leaves.
• While 300 kcal of Raw Coriander Leaves contain 5 times more Fat than Boiled and Drained Garland Chrysanthemum.
• Both Boiled Garland Chrysanthemum and Coriander Leaves offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• Both Boiled and Drained Garland Chrysanthemum as well as Raw Coriander Leaves provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.