Comparing Nutrients in 300 calories Coriander Leaves VS Yellow Sweet Corn

Weight per 300 calories

• Coriander Leaves: 1304g
• Yellow Sweet Corn: 349g

Raw Yellow Sweet Corn has 3.7 times more energy per unit of mass than Raw Coriander Leaves, which is average in comparison to other foods. Coriander Leaves having very low energy density.

Which food has more nutrients per 300 calories - Coriander Leaves or Yellow Sweet Corn?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.05% 0.049g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	9.7% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	50% 65.2g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	30% 22g	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	9.33% 6.77g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 3.1g	g per day for Men 19-50 years
Fiber	96% 36.5g	18.4% 6.98g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	488% 4396μg	3.5% 31.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	14.8% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	38.6% 6.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	25% 0.32mg	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	36.6% 147μg	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	26.4% 23.7mg	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	1.63% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3370% 4043μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	87.4% 874mg	0.7% 6.98mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	21% 0.19mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	24.7% 0.57mg	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	44.4% 310mg	700mg per day for Men 19-50 years
Potassium	200% 6796mg	27.7% 942mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	3.8% 2.1μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	3.5% 52.3mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	32.5% 1203g	7.17% 265g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 140 times more Vitamin A, 1.6 times more Vitamin B1, 11 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6, 5.5 times more Vitamin B9, 14.8 times more Vitamin C, 133.5 times more Vitamin E and 3863.8 times more Vitamin K than Raw Yellow Sweet Corn.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 125.3 times more Calcium, 15.6 times more Copper, 12.7 times more Iron, 2.6 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 7.2 times more Potassium, 5.6 times more Selenium, 11.5 times more Sodium, 4.1 times more Zinc and 4.5 times more Water than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 300 calories:

• Raw Coriander Leaves have 1.4 times more Fat, 5.2 times more Fiber and 2.4 times more Protein than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 6.2 times more Saturated Fat, more Omega 3, 3.2 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Yellow Sweet Corn have similar amounts of Energy per 300 kcal.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.