Comparing Nutrients in 300 calories Dried Coriander Leaf VS Frozen Broccoli Spears

Weight per 300 calories

• Dried Coriander Leaf: 108g
• Frozen Broccoli Spears: 1035g

Dried Coriander Leaf has 9.6 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Dried Coriander Leaf or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.14g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.07% 0.35g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	21% 15.2g	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	29.4% 11g	81.7% 31g	38g per day for Men 19-50 years
Protein	42% 23.6g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	35% 315μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	139% 1.8mg	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	73.7% 295μg	243% 972μg	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	677% 609mg	785% 707mg	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	7.4% 1.1mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1218% 1462μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	134% 1340mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	41.4% 0.37mg	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	571% 45.7mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	297% 6.83mg	115% 2.65mg	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	74% 517mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	141% 4802mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	46% 5.08mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.21% 7.85g	25.3% 937g	3700g per day for Men 19-50 years

Dried Coriander Leaf VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Coriander Leaf or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Dried Coriander Leaf vs Frozen Broccoli Spears:

• 300 calories of Dried Coriander Leaf have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 1.9 times more Vitamin A, 2.8 times more Vitamin B6, 3.3 times more Vitamin B9 and 12.6 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Frozen Broccoli Spears provide similar amounts of Vitamin C per 300 calories.
• Both Dried Coriander Leaf Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Coriander Leaf vs Frozen Broccoli Spears:

• 300 calories of Dried Coriander Leaf have 3.2 times more Calcium, 5.2 times more Copper, 6.1 times more Iron, 4.5 times more Magnesium, 2.6 times more Manganese, 1.9 times more Potassium, 1.6 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 119.3 times more Water than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Frozen Broccoli Spears contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain more Omega 3, 1.9 times more Sugars, 2.8 times more Fiber and 1.3 times more Protein than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Dried Coriander Leaf Spices as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.