Comparing Nutrients in 300 calories Coriander Leaves VS Boiled Collards

Weight per 300 calories

• Coriander Leaves: 1304g
• Boiled Collards: 909g

Boiled and Drained Collards have 1.4 times more energy per unit of mass than Raw Coriander Leaves, which is low in comparison to other foods. Coriander Leaves having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0% 0g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	39.5% 51.4g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	5% 3.64g	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	96% 36.4g	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 Collards	Recommended Dietary Allowance
Vitamin A	488% 4396μg	384% 3455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	89.5% 1.16mg	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	36.4% 145μg	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	184% 165mg	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	53.3% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3370% 4043μg	3080% 3696μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Calcium	87.4% 874mg	128% 1282mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	51.5% 0.46mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	202% 4.64mg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	200% 6796mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	9.1% 136mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	32.5% 1203g	22% 820g	3700g per day for Men 19-50 years

Coriander Leaves VS Boiled Collards Nutrients Per 300 Kcal

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

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

• 300 calories of Coriander Leaves have 1.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9, 2.1 times more Vitamin C and 4.1 times more Vitamin E than Boiled Collards.
• Both Coriander Leaves and Boiled Collards provide similar amounts of Vitamin K per 300 calories.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Coriander Leaves vs Boiled Collards:

• 300 calories of Coriander Leaves have 6.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 6.4 times more Potassium, 2.6 times more Selenium, 4.4 times more Sodium, 3.1 times more Zinc and 1.5 times more Water than Boiled Collards.
• While 300 kcal of Boiled and Drained Collards contain 1.5 times more Calcium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Coriander Leaves have 3.1 times more Sugars than Boiled Collards.
• While 300 kcal of Boiled and Drained Collards contain more Omega 3 than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards offer comparable quantities of Energy, Fat, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled and Drained Collards provide inadequate amounts of Omega 6 in 300 calories.