Comparing Nutrients in 500 calories Collards VS Coriander Leaves

Weight per 500 calories

• Collards: 1563g
• Coriander Leaves: 2174g

Collards have 1.4 times more energy per 100g than Coriander Leaves. It has low energy density when compared to other foods. Raw Coriander Leaves having very low energy density.

Which food has more nutrients per 500 calories - Collards or Coriander Leaves?

Macros Ratio

	Protein	Fat	Carbs
Collards	31%	14%	55%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.83% 9.53g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	61.4% 79.8g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	26% 19g	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	164% 62.5g	160% 61g	38g per day for Men 19-50 years
Protein	84.3% 47g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	436% 3922μg	814% 7326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.3% 0.84mg	121% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.03mg	271% 3.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.5% 11.6mg	151% 24.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.4% 4.17mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	249% 3.24mg	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	504% 2016μg	337% 1348μg	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	613% 552mg	652% 587mg	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	235% 35.3mg	362% 54.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5691% 6830μg	5616% 6739μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	363% 3625mg	146% 1457mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	543% 4.9mg	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	92% 7.34mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	135% 565mg	420mg per day for Men 19-50 years
Manganese	447% 10.3mg	403% 9.26mg	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	56% 391mg	149% 1043mg	700mg per day for Men 19-50 years
Potassium	98% 3328mg	333% 11326mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	99% 11mg	11mg per day for Men 19-50 years
Water	38% 1400g	54% 2005g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Collards vs Coriander Leaves:

• Raw Collards have 1.5 times more Vitamin B9 than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.9 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 2.1 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.5 times more Vitamin E than Raw Collards.
• Both Raw Collards and Raw Coriander Leaves have similar amounts of Vitamin C and Vitamin K per 500 kcal.
• Both Raw Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Collards vs Coriander Leaves:

• Raw Collards have 2.5 times more Calcium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 6.8 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 2.7 times more Phosphorus, 3.4 times more Potassium, 3.8 times more Sodium, 3.3 times more Zinc and 1.4 times more Water than Raw Collards.
• Both Raw Collards and Raw Coriander Leaves have similar amounts of Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Collards have more Omega 3 and 1.5 times more Omega 6 than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 2.6 times more Sugars than Raw Collards.
• Both Raw Collards and Raw Coriander Leaves have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Collards as well as Raw Coriander Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.