Comparing Nutrients in 500 calories Coriander Leaves VS Boiled Collards

Weight per 500 calories

• Coriander Leaves: 2174g
• Boiled Collards: 1515g

Boiled and Drained Collards have 1.4 times more energy per unit of mass than Raw Coriander Leaves, which is low in comparison to other foods. Coriander Leaves having very low energy density.

Discover which food has more nutrients per 500 calories - Coriander Leaves or Boiled Collards?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0% 0g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	6.24% 1.06g	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	66% 85.6g	130g per day for Men 19-50 years
Sugars	26% 19g	8.36% 6.06g	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	159% 60.6g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	73.3% 41g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Vitamin A	814% 7326μg	640% 5758μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	50.5% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	149% 1.94mg	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	60.6% 242μg	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	306% 276mg	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	89% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	5134% 6161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Calcium	146% 1457mg	214% 2136mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	86% 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	214% 17mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	336% 7.73mg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	333% 11326mg	52% 1773mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	13.8% 7.58μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	54% 2005g	37% 1366g	3700g per day for Men 19-50 years

Coriander Leaves VS Boiled Collards Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Leaves or Boiled Collards?

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

• 500 calories of Coriander Leaves have 1.3 times more Vitamin A, 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 1.7 times more Vitamin B6, 5.6 times more Vitamin B9, 2.1 times more Vitamin C and 4.1 times more Vitamin E than Boiled Collards.
• Both Coriander Leaves and Boiled Collards provide similar amounts of Vitamin K per 500 calories.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Leaves vs Boiled Collards:

• 500 calories of Coriander Leaves have 6.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus, 6.4 times more Potassium, 2.6 times more Selenium, 4.4 times more Sodium, 3.1 times more Zinc and 1.5 times more Water than Boiled Collards.
• While 500 kcal of Boiled and Drained Collards contain 1.5 times more Calcium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Leaves have 3.1 times more Sugars than Boiled Collards.
• While 500 kcal of Boiled and Drained Collards contain more Omega 3 than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards offer comparable quantities of Energy, Fat, 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 Collards provide inadequate amounts of Omega 6 in 500 calories.