Comparing Nutrients in 5 ounces Coriander Leaves VS Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	11%	10%	79%

Macro Nutrients

	Coriander Leaves	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	1.9% 0.32g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	8.1% 5.9g	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	0.33% 0.24g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 5.17g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.4% 3g	4.94% 2.76g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	53% 478μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	4.03% 0.052mg	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	13.5% 54μg	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	4.1% 3.7mg	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	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	366% 439μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	9.5% 95mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.5μg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	5.05% 0.12mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	5.67% 193mg	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	18.4% 276mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.16% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Coriander Leaves vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Coriander Leaves have 168.5 times more Vitamin A, 4.5 times more Vitamin B1, 10.8 times more Vitamin B2, 1.3 times more Vitamin B3, 4 times more Vitamin B6, 1.6 times more Vitamin B9, 10.4 times more Vitamin C, 83.3 times more Vitamin E and more Vitamin K than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• Both Raw Coriander Leaves and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Coriander Leaves as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coriander Leaves vs Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids:

• Raw Coriander Leaves have 16.8 times more Calcium, 8 times more Copper, 4.9 times more Iron, 1.7 times more Magnesium, 5.2 times more Manganese, 3.8 times more Potassium, 1.8 times more Selenium and 1.3 times more Zinc than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 4.2 times more Sodium than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Coriander Leaves have 1.6 times more Fiber than Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids.
• While Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids contain 2.7 times more Energy, 5.7 times more Omega 6, 3.8 times more Carbohydrate and 4.8 times more Sugars than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have similar amounts of Protein per 5 oz.
• Both Raw Coriander Leaves as well as Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.