Comparing Nutrients in 300 calories Coriander Leaves VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Coriander Leaves: 1304g
• Cooked Ripe Red Tomatoes: 1667g

Coriander Leaves have 1.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Coriander Leaves or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Coriander Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	51.4% 67g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	488% 4396μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3370% 4043μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	87.4% 874mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	200% 6796mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	32.5% 1203g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Coriander Leaves vs Cooked Ripe Red Tomatoes:

• Raw Coriander Leaves have 11 times more Vitamin A, 1.5 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, 3.5 times more Vitamin E and 86.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw Coriander Leaves and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 300 kcal.
• Both Raw Coriander Leaves as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coriander Leaves vs Cooked Ripe Red Tomatoes:

• Raw Coriander Leaves have 4.8 times more Calcium, 2.3 times more Copper, 2 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 3.3 times more Sodium and 2.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Water than Raw Coriander Leaves.

Comparison of macro-nutrients per 300 calories:

• Raw Coriander Leaves have 3.7 times more Fat, 3.1 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Omega 6, 1.4 times more Carbohydrate and 3.7 times more Sugars than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Coriander Leaves as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.