Comparing Nutrients in 500 calories Dried Coriander Leaf VS Carrots

Weight per 500 calories

• Dried Coriander Leaf: 179g
• Carrots: 1220g

Dried Coriander Leaf has 6.8 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.57g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	90% 117g	130g per day for Men 19-50 years
Sugars	18% 13g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	49% 18.6g	90% 34g	38g per day for Men 19-50 years
Protein	70% 39.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	207% 2.7mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 491μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2030% 2436μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Calcium	223% 2233mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	296% 1244mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	235% 8004mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	77% 8.46mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.35% 13g	29% 1077g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 2.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B9, 14.1 times more Vitamin C and 15.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 19.4 times more Vitamin A, 1.5 times more Vitamin B6 and 4.4 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Coriander Leaf vs Carrots:

• Dried Coriander Leaf Spices have 5.5 times more Calcium, 5.8 times more Copper, 20.8 times more Iron, 8.5 times more Magnesium, 6.5 times more Manganese, 2 times more Phosphorus, 2.1 times more Potassium, 43.1 times more Selenium and 2.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.2 times more Sodium and 82.3 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 500 calories:

• Dried Coriander Leaf Spices have 2.9 times more Fat and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Omega 6, 1.3 times more Carbohydrate, 4.4 times more Sugars and 1.8 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Dried Coriander Leaf Spices as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.