Comparing Nutrients in 5 ounces Broccoli VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	1.66% 48kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	57% 74g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	14.2% 10.3g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	66.5% 0.86mg	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	22.3% 89.3μg	97% 388μg	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	140% 126mg	893% 803mg	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	7.37% 1.1mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	281% 2.53mg	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	13% 1.03mg	752% 60mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	392% 9mg	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	13.4% 94mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 9.5 times more Vitamin A, 17.6 times more Vitamin B1, 12.8 times more Vitamin B2, 16.8 times more Vitamin B3, 3.5 times more Vitamin B6, 4.3 times more Vitamin B9, 6.4 times more Vitamin C, 1.3 times more Vitamin E and 13.4 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Dried Coriander Leaf:

• Raw Broccoli has 12.2 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 26.5 times more Calcium, 36.4 times more Copper, 58.2 times more Iron, 33 times more Magnesium, 30.3 times more Manganese, 7.3 times more Phosphorus, 14.1 times more Potassium, 11.7 times more Selenium, 6.4 times more Sodium and 11.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Omega 3 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 8.2 times more Energy, 12.9 times more Fat, 6.7 times more Omega 6, 7.8 times more Carbohydrate, 4.3 times more Sugars, 4 times more Fiber and 7.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.