Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Coriander Seed

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Coriander Seed	Recommended Dietary Allowance
Energy	1.4% 41kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	60% 78g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	156% 59.4g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Coriander Seed	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	33.3% 133μg	0% 0μg	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	108% 97mg	33% 29.8mg	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	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Coriander Seed	Recommended Dietary Allowance
Calcium	5.8% 58mg	100% 1005mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	154% 1.4mg	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	12.8% 1.02mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	117% 2.7mg	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	12% 83.6mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Coriander Seed per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Coriander Seed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Coriander Seed:

• 5 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin B9 and 3.3 times more Vitamin C than Coriander Seed.
• While 5 oz of Coriander Seed Spices contain 3.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 4.6 times more Vitamin B3 than Frozen Broccoli Spears.
• 5 ounces of Coriander Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Frozen Broccoli Spears as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Coriander Seed:

• 5 ounces of Frozen Broccoli Spears have 10.2 times more Water than Coriander Seed.
• While 5 oz of Coriander Seed Spices contain 17.3 times more Calcium, 27.1 times more Copper, 22.7 times more Iron, 20.6 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 5.1 times more Potassium, 13.8 times more Selenium, 2.1 times more Sodium and 13.8 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Coriander Seed Spices contain 10.3 times more Energy, 52.3 times more Fat, 19 times more Saturated Fat, 47.3 times more Omega 6, 10.3 times more Carbohydrate, 14 times more Fiber and 4 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6