Comparing Nutrients in 500 calories Coriander Leaves VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Coriander Leaves: 2174g
• Boiled Spears Frozen Broccoli: 1786g

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

Discover which food has more nutrients per 500 calories - Coriander Leaves or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coriander Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	26% 19g	36.2% 26.3g	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	160% 61g	141% 53.6g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	814% 7326μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	179% 2.32mg	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	337% 1348μg	134% 536μg	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	652% 587mg	796% 716mg	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	362% 54.3mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	146% 1457mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	85.3% 0.77mg	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	481% 38.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	252% 5.8mg	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	149% 1043mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	333% 11326mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	54% 2005g	43.8% 1620g	3700g per day for Men 19-50 years

Coriander Leaves VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Leaves or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Coriander Leaves vs Boiled Spears Frozen Broccoli:

• 500 calories of Coriander Leaves have 8 times more Vitamin A, 1.5 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9, 2.3 times more Vitamin E and 4.3 times more Vitamin K than Boiled Spears Frozen Broccoli.
• Both Coriander Leaves and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin C per 500 calories.
• Both Raw Coriander Leaves as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Leaves vs Boiled Spears Frozen Broccoli:

• 500 calories of Coriander Leaves have 1.6 times more Calcium, 6.4 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 3.5 times more Potassium, 2.3 times more Sodium, 2 times more Zinc and 1.2 times more Water than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Selenium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Spears Frozen Broccoli contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Leaves have 5.8 times more Fat than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain more Omega 3 and 1.4 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Spears Frozen Broccoli offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.