Comparing Nutrients in 300 calories Coriander Leaves VS Boiled Garland Chrysanthemum

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Coriander Leaves VS Boiled Garland Chrysanthemum Nutrients Per 300 Kcal

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

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

• 300 calories of Coriander Leaves have 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 Garland Chrysanthemum.
• Both Coriander Leaves and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B2, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E per 300 calories.
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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