Comparing Nutrients in 500 calories Ground Cloves VS Dried Coriander Leaf

Weight per 500 calories

• Ground Cloves: 183g
• Dried Coriander Leaf: 179g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Ground Cloves or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Ground Cloves	6%	29%	65%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.7g	8.83% 8.57g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	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	92% 120g	72% 93g	130g per day for Men 19-50 years
Sugars	6% 4.34g	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	2.7% 1.95g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.036g	NA	g per day for Men 19-50 years
Fiber	163% 62g	49% 18.6g	38g per day for Men 19-50 years
Protein	19.5% 11g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	58.3% 525μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.85mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	11.4% 45.6μg	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	0.41% 0.36mg	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	107% 16mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	216% 259μg	2030% 2436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Cloves	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	115% 1153mg	223% 2233mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	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	270% 21.6mg	951% 76mg	8mg per day for Men 19-50 years
Magnesium	113% 473mg	296% 1244mg	420mg per day for Men 19-50 years
Manganese	4770% 110mg	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	27% 190mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	54.7% 1861mg	235% 8004mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	25.2% 378mg	1500mg per day for Men 19-50 years
Zinc	38.5% 4.23mg	77% 8.46mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Ground Cloves vs Dried Coriander Leaf:

• Ground Cloves Spices have 8.7 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 36 times more Vitamin A, 7.8 times more Vitamin B1, 6.7 times more Vitamin B2, 6.7 times more Vitamin B3, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9, 2782.7 times more Vitamin C and 9.4 times more Vitamin K than Ground Cloves Spices.
• Both Ground Cloves Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Ground Cloves vs Dried Coriander Leaf:

• Ground Cloves Spices have 9.6 times more Manganese and 1.3 times more Sodium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 1.9 times more Calcium, 4.8 times more Copper, 3.5 times more Iron, 2.6 times more Magnesium, 4.5 times more Phosphorus, 4.3 times more Potassium, 4 times more Selenium and 2 times more Zinc than Ground Cloves Spices.

Comparison of macro-nutrients per 500 calories:

• Ground Cloves Spices have 2.8 times more Fat, 35 times more Saturated Fat, more Omega 3, 8.2 times more Omega 6, 1.3 times more Carbohydrate and 3.3 times more Fiber than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 3 times more Sugars and 3.6 times more Protein than Ground Cloves Spices.
• Both Ground Cloves Spices and Dried Coriander Leaf Spices have similar amounts of Energy per 500 kcal.
• Both Ground Cloves Spices as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.