Comparing Nutrients in 5 ounces Coriander Leaves VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Coriander Leaves	Brazilnuts	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	203% 34.5g	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	13% 16.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	4.56% 3.3g	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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.4% 3g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Brazilnuts	Recommended Dietary Allowance
Vitamin A	53% 478μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	9.5% 95mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	4.35% 65.2mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Brazilnuts per 5 oz

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

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

• 5 ounces of Coriander Leaves have more Vitamin A, 4.6 times more Vitamin B2, 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.8 times more Vitamin B9, 38.6 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 9.2 times more Vitamin B1 and 2.3 times more Vitamin E than Raw Coriander Leaves.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Coriander Leaves as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coriander Leaves vs Brazilnuts:

• 5 ounces of Coriander Leaves have 15.3 times more Sodium and 27 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.4 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 14.5 times more Magnesium, 2.9 times more Manganese, 15.1 times more Phosphorus, 1.3 times more Potassium, 2130 times more Selenium and 8.1 times more Zinc than Raw Coriander Leaves.
• 5 ounces of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Brazilnuts contain 28.7 times more Energy, 129 times more Fat, 1152.4 times more Saturated Fat, more Omega 3, 609.1 times more Omega 6, 3.2 times more Carbohydrate, 2.7 times more Sugars, 2.7 times more Fiber and 6.7 times more Protein than Raw Coriander Leaves.
• 5 ounces of Coriander Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6