Comparing Nutrients in 500 calories Coriander Seed VS Frozen Broccoli Spears

Weight per 500 calories

• Coriander Seed: 168g
• Frozen Broccoli Spears: 1724g

Coriander Seed has 10.3 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Coriander Seed or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Coriander Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	30.7% 30g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	17.3% 2.94g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 92g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	185% 70.3g	136% 51.7g	38g per day for Men 19-50 years
Protein	37% 20.8g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	232% 3mg	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	0% 0μg	405% 1621μg	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	39% 35.2mg	1308% 1178mg	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	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	119% 1190mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	69% 0.62mg	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	342% 27.4mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	139% 3.2mg	192% 4.4mg	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	98% 686mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.7mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.4% 15g	42% 1561g	3700g per day for Men 19-50 years

Coriander Seed VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Coriander Seed or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Coriander Seed vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3.1 times more Vitamin B1, 4 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B9 and 33.4 times more Vitamin C than Coriander Seed Spices.
• 500 calories of Coriander Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Coriander Seed Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Coriander Seed vs Frozen Broccoli Spears:

• 500 calories of Coriander Seed have 1.7 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.3 times more Selenium and 1.3 times more Zinc than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.4 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium, 5 times more Sodium and 105 times more Water than Coriander Seed Spices.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Coriander Seed have 5.1 times more Fat, 4.6 times more Omega 6 and 1.4 times more Fiber than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 2.5 times more Protein than Coriander Seed Spices.
• Both Coriander Seed and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6