Comparing Nutrients in 500 calories Coriander Leaves VS Broccoli Raab

Weight per 500 calories

• Coriander Leaves: 2174g
• Broccoli Raab: 2273g

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 Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Coriander Leaves	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	3.88% 0.66g	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	50% 64.8g	130g per day for Men 19-50 years
Sugars	26% 19g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	160% 61g	161% 61.4g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	814% 7326μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Broccoli Raab	Recommended Dietary Allowance
Calcium	146% 1457mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	106% 0.95mg	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	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	390% 8.98mg	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	237% 1659mg	700mg per day for Men 19-50 years
Potassium	333% 11326mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	54% 2005g	57% 2103g	3700g per day for Men 19-50 years

Coriander Leaves VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Leaves or Broccoli Raab?

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

• 500 calories of Coriander Leaves have 2.5 times more Vitamin A, 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin C, 1.5 times more Vitamin E and 1.3 times more Vitamin K than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Coriander Leaves.
• Both Coriander Leaves and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Raw Coriander Leaves as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Leaves vs Broccoli Raab:

• 500 calories of Coriander Leaves have 5.1 times more Copper, 2.5 times more Potassium and 1.3 times more Sodium than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 1.7 times more Calcium, 1.3 times more Iron, 1.6 times more Phosphorus and 1.6 times more Zinc than Raw Coriander Leaves.
• Both Coriander Leaves and Broccoli Raab contain similar levels of Magnesium, Manganese, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Leaves have 1.2 times more Carbohydrate and 2.2 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain more Omega 3 and 1.6 times more Protein than Raw Coriander Leaves.
• Both Coriander Leaves and Broccoli Raab offer comparable quantities of Energy, Fat and Fiber per 500 calories.
• 500 calories of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.