Comparing Nutrients in 300 calories Coriander Leaves VS Tomatoes

Weight per 300 calories

• Coriander Leaves: 1304g
• Tomatoes: 1667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Tomatoes	17%	9%	74%

Macro Nutrients

	Coriander Leaves	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	7.84% 1.33g	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% 65g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Tomatoes	Recommended Dietary Allowance
Vitamin A	488% 4396μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.87mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	202% 809μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3370% 4043μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Tomatoes	Recommended Dietary Allowance
Calcium	87.4% 874mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	200% 6796mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	59.3% 6.52mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	32.5% 1203g	42.6% 1575g	3700g per day for Men 19-50 years

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

• Raw Coriander Leaves have 6.3 times more Vitamin A, 1.4 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B3, 5 times more Vitamin B5, 1.5 times more Vitamin B6, 3.2 times more Vitamin B9, 1.5 times more Vitamin C, 3.6 times more Vitamin E and 30.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Coriander Leaves as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Coriander Leaves vs Tomatoes:

• Raw Coriander Leaves have 5.2 times more Calcium, 3 times more Copper, 5.1 times more Iron, 1.8 times more Magnesium, 2.9 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, more Selenium, 7.2 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Water than Raw Coriander Leaves.

Comparison of macro-nutrients per 300 calories:

• Raw Coriander Leaves have 2 times more Fat, 1.8 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 2.6 times more Omega 6, 1.4 times more Carbohydrate and 3.9 times more Sugars than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Raw Coriander Leaves as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.