Comparing Nutrients in 500 calories Valencia Oranges VS Dried Coriander Leaf

Weight per 500 calories

• Valencia Oranges: 1020g
• Dried Coriander Leaf: 179g

Dried Coriander Leaf Spices have 5.7 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 500 calories - Valencia Oranges or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	67% 25.5g	49% 18.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	84% 1.1mg	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	99% 398μg	123% 491μg	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	550% 495mg	1128% 1016mg	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	NA	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2030% 2436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	41% 408mg	223% 2233mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	356% 3.2mg	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	11.5% 0.92mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	296% 1244mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	495% 11.4mg	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	24.8% 173mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	235% 8004mg	3400mg per day for Men 19-50 years
Selenium	NA	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	77% 8.46mg	11mg per day for Men 19-50 years
Water	24% 881g	0.35% 13g	3700g per day for Men 19-50 years

Valencia Oranges VS Dried Coriander Leaf Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Dried Coriander Leaf?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Dried Coriander Leaf:

• 500 kcal of Dried Coriander Leaf Spices contain 4.3 times more Vitamin A, 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 6.9 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Valencia Oranges.
• Both Valencia Oranges and Dried Coriander Leaf provide similar amounts of Vitamin B9 per 500 calories.
• Both Raw Valencia Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Dried Coriander Leaf:

• 500 calories of Valencia Oranges have 67.3 times more Water than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 5.5 times more Calcium, 8.5 times more Copper, 82.9 times more Iron, 12.2 times more Magnesium, 48.5 times more Manganese, 5 times more Phosphorus, 4.4 times more Potassium, more Sodium and 13.8 times more Zinc than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Fiber than Dried Coriander Leaf.
• While 500 kcal of Dried Coriander Leaf Spices contain 3.7 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Dried Coriander Leaf offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Raw Valencia Oranges as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in 500 calories.