Comparing Nutrients in 5 ounces Coriander Leaves VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4% 5.2g	6.16% 8g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	0.78% 0.57g	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	10.4% 3.97g	15% 5.67g	38g per day for Men 19-50 years
Protein	5.4% 3g	6.86% 3.84g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Vitamin A	53% 478μg	60% 539μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	14% 0.18mg	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% 88μg	5.67% 22.7μg	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	42.5% 38.3mg	28.7% 25.8mg	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	23.6% 3.54mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	366% 439μg	480% 576μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Calcium	9.5% 95mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	8.03% 0.072mg	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	31.4% 2.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	31.4% 0.72mg	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	9.7% 68mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Collards per 5 oz

Compare the macro and micronutrient content in 5 oz of Coriander Leaves versus 5 oz of Boiled Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Coriander Leaves vs Boiled Collards:

• 5 ounces of Coriander Leaves have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B9, 1.5 times more Vitamin C and 2.8 times more Vitamin E than Boiled Collards.
• While 5 oz of Boiled and Drained Collards contain 1.3 times more Vitamin K than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards provide similar amounts of Vitamin A and Vitamin B6 per five ounces.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coriander Leaves vs Boiled Collards:

• 5 ounces of Coriander Leaves have 4.4 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Sodium and 2.2 times more Zinc than Boiled Collards.
• While 5 oz of Boiled and Drained Collards contain 2.1 times more Calcium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards contain similar levels of Manganese and Water per five ounces.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Collards contain more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Raw Coriander Leaves.
• 5 ounces of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled and Drained Collards provide inadequate amounts of Energy and Omega 6 in five ounces.