Comparing Nutrients in 500 calories Coriander Leaves VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Coriander Leaves: 2174g
• Canned Carrots with Liquids and Salt: 2174g

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 Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Coriander Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	7.16% 1.2g	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	89.8% 117g	130g per day for Men 19-50 years
Sugars	26% 19g	73.8% 53.5g	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	103% 39g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	814% 7326μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	187% 2.43mg	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	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	146% 1457mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	249% 2.24mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	425% 9.8mg	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	62% 435mg	700mg per day for Men 19-50 years
Potassium	333% 11326mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	54% 2005g	54.6% 2022g	3700g per day for Men 19-50 years

Coriander Leaves VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Leaves or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Coriander Leaves vs Canned Carrots with Liquids and Salt:

• 500 calories of Coriander Leaves have 3.5 times more Vitamin B1, 6 times more Vitamin B2, 2.6 times more Vitamin B3, 4.1 times more Vitamin B5, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 13.5 times more Vitamin C, 3.4 times more Vitamin E and 31.6 times more Vitamin K than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.8 times more Vitamin A than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Leaves vs Canned Carrots with Liquids and Salt:

• 500 calories of Coriander Leaves have 2.2 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 3 times more Potassium, 2.3 times more Selenium and 1.7 times more Zinc than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 5.2 times more Sodium than Raw Coriander Leaves.
• Both Coriander Leaves and Canned Carrots with Liquids and Salt contain similar levels of Manganese and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Leaves have 3.7 times more Fat, 1.6 times more Fiber and 3.7 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Omega 3, 1.5 times more Carbohydrate and 2.8 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.