Comparing Nutrients in 5 ounces Coriander Leaves VS Yellow Sweet Corn

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Yellow Sweet Corn	13%	12%	75%

Macro Nutrients

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	3.94% 0.67g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	12.2% 8.87g	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	3.8% 2.75g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	5.4% 3g	8.28% 4.64g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Vitamin A	53% 478μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	10% 0.13mg	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	15% 59.5μg	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	10.7% 9.64mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	366% 439μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Yellow Sweet Corn	Recommended Dietary Allowance
Calcium	9.5% 95mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	8.5% 0.077mg	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	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	10% 0.23mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	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	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.53% 131g	2.9% 108g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 37.4 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 4 times more Vitamin C, 35.7 times more Vitamin E and 1033.3 times more Vitamin K than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coriander Leaves vs Yellow Sweet Corn:

• Raw Coriander Leaves have 33.5 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.6 times more Manganese, 1.9 times more Potassium, 1.5 times more Selenium, 3.1 times more Sodium and 1.2 times more Water than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 1.4 times more Magnesium and 1.9 times more Phosphorus than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Raw Yellow Sweet Corn have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Coriander Leaves have 1.4 times more Fiber than Raw Yellow Sweet Corn.
• While Raw Yellow Sweet Corn contains 3.7 times more Energy, 2.6 times more Fat, 23.2 times more Saturated Fat, 11.8 times more Omega 6, 5.1 times more Carbohydrate, 7.2 times more Sugars and 1.5 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Raw Yellow Sweet Corn have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.