Comparing Nutrients in 300 calories Ground Cloves VS Dried Coriander Leaf

Weight per 300 calories

• Ground Cloves: 110g
• Dried Coriander Leaf: 108g

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

Which food has more nutrients per 300 calories - Ground Cloves or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.2g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.33g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	43% 56g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	10.8% 7.8g	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	1.6% 1.17g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.022g	NA	g per day for Men 19-50 years
Fiber	98% 37g	29.4% 11g	38g per day for Men 19-50 years
Protein	11.7% 6.54g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0.97% 8.76μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	50.5% 0.66mg	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	6.84% 27.4μg	73.7% 295μg	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	0.24% 0.22mg	677% 609mg	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	64.4% 9.66mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	1218% 1462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	69% 692mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	213% 1.92mg	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	162% 13mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	67.5% 284mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	2862% 66mg	297% 6.83mg	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	16.3% 114mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	33% 1117mg	141% 4802mg	3400mg per day for Men 19-50 years
Selenium	14.3% 7.9μg	57.3% 31.5μg	55μg per day for Men 19-50 years
Sodium	20.2% 303mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	46% 5.08mg	11mg per day for Men 19-50 years
Water	0.29% 11g	0.21% 7.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Ground Cloves vs Dried Coriander Leaf:

• Ground Cloves Spices have 8.7 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 36 times more Vitamin A, 7.8 times more Vitamin B1, 6.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9, 2782.7 times more Vitamin C and 9.4 times more Vitamin K than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Ground Cloves vs Dried Coriander Leaf:

• Ground Cloves Spices have 9.6 times more Manganese and 1.3 times more Sodium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 1.9 times more Calcium, 4.8 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 4.3 times more Potassium, 4 times more Selenium and 2 times more Zinc than Ground Cloves Spices.

Comparison of macro-nutrients per 300 calories:

• Ground Cloves Spices have 2.8 times more Fat, 35 times more Saturated Fat, more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Fiber than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 3 times more Sugars and 3.6 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Dried Coriander Leaf Spices have similar amounts of Energy per 300 kcal.
• Both Ground Cloves Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.