Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Dried Coriander Leaf

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Dried Coriander Leaf: 179g

Dried Coriander Leaf Spices have 10 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	72% 93g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	18% 13g	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	141% 53.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	99% 55.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	101% 911μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	84% 1.1mg	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	250% 1000μg	123% 491μg	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	796% 716mg	1128% 1016mg	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	157% 23.6mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	2030% 2436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	59% 589mg	223% 2233mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	356% 3.2mg	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	136% 11mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	296% 1244mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	495% 11.4mg	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	125% 875mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	235% 8004mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	77% 8.46mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.35% 13g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Dried Coriander Leaf Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Dried Coriander Leaf?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Dried Coriander Leaf:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.7 times more Vitamin A, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 12.8 times more Vitamin E than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Dried Coriander Leaf:

• 500 calories of Cooked Chopped Frozen Broccoli have 123.8 times more Water than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 3.8 times more Calcium, 5.3 times more Copper, 7 times more Iron, 5.4 times more Magnesium, 2.9 times more Manganese, 3.2 times more Potassium, 4.2 times more Selenium, 1.9 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Dried Coriander Leaf contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have more Omega 3, 2 times more Sugars, 2.9 times more Fiber and 1.4 times more Protein than Dried Coriander Leaf.
• Both Cooked Chopped Frozen Broccoli and Dried Coriander Leaf offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in 500 calories.