Comparing Nutrients in 500 calories Coriander Leaves VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Coriander Leaves: 2174g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 5.5 times more energy per unit of mass than Raw Coriander Leaves, which is average in comparison to other foods. Coriander Leaves having very low energy density.

Discover which food has more nutrients per 500 calories - Coriander Leaves or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Coriander Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	26% 19g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	814% 7326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	652% 587mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	362% 54.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	146% 1457mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	NA	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	333% 11326mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	NA	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	NA	11mg per day for Men 19-50 years
Water	54% 2005g	7.24% 268g	3700g per day for Men 19-50 years

Coriander Leaves VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Leaves or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Coriander Leaves vs Frozen Roasted Potatoes with Salt:

• 500 calories of Coriander Leaves have 87.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Coriander Leaves vs Frozen Roasted Potatoes with Salt:

• 500 calories of Coriander Leaves have 24.7 times more Calcium, 19.5 times more Iron, 6.4 times more Potassium and 7.5 times more Water than Frozen Roasted Potatoes with Salt.
• Both Coriander Leaves and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Leaves have 1.6 times more Fat, 7 times more Sugars, 5.9 times more Fiber and 5.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.