Comparing Nutrients in 500 calories Dried Coriander Leaf VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Dried Coriander Leaf: 179g
• Cooked Chopped Frozen Broccoli: 1786g

Dried Coriander Leaf has 10 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Dried Coriander Leaf or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Coriander Leaf	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.57g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0% 0g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	73.5% 96g	130g per day for Men 19-50 years
Sugars	18% 13g	36.2% 26.3g	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	49% 18.6g	141% 53.6g	38g per day for Men 19-50 years
Protein	70% 39.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	207% 2.7mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	179% 2.32mg	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	123% 491μg	250% 1000μg	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	1128% 1016mg	796% 716mg	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	12.3% 1.85mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2030% 2436μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	223% 2233mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	67.5% 0.61mg	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	951% 76mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	296% 1244mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	173% 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	123% 862mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	235% 8004mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	77% 8.46mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.35% 13g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Coriander Leaf vs Cooked Chopped Frozen Broccoli:

• Dried Coriander Leaf Spices have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin C and 1.5 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin A, 2.1 times more Vitamin B6, 2 times more Vitamin B9 and 12.8 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Coriander Leaf vs Cooked Chopped Frozen Broccoli:

• Dried Coriander Leaf Spices have 3.8 times more Calcium, 5.3 times more Copper, 7 times more Iron, 5.4 times more Magnesium, 2.9 times more Manganese, 3.2 times more Potassium, 4.2 times more Selenium, 1.9 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 123.8 times more Water than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Boiled Chopped Frozen Broccoli have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Coriander Leaf Spices have 4 times more Fat than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 2 times more Sugars, 2.9 times more Fiber and 1.4 times more Protein than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dried Coriander Leaf Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.