Comparing Nutrients in 5 ounces Fresh Orange juice VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Fresh Orange juice	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	11.3% 14.7g	57% 74g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	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	3.54% 0.28mg	752% 60mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	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	3.44% 24mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Dried Coriander Leaf per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Dried Coriander Leaf:

• 5 oz of Dried Coriander Leaf Spices contain 29.3 times more Vitamin A, 13.9 times more Vitamin B1, 50 times more Vitamin B2, 26.8 times more Vitamin B3, 15.3 times more Vitamin B6, 9.1 times more Vitamin B9, 11.3 times more Vitamin C, 25.8 times more Vitamin E and 13595 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Dried Coriander Leaf:

• 5 ounces of Fresh Orange juice have 12.1 times more Water than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain 113.3 times more Calcium, 40.6 times more Copper, 212.3 times more Iron, 63.1 times more Magnesium, 453.9 times more Manganese, 28.3 times more Phosphorus, 22.3 times more Potassium, 293 times more Selenium, 211 times more Sodium and 94.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Coriander Leaf Spices contain 6.2 times more Energy, 23.9 times more Fat, 5 times more Carbohydrate, 52 times more Fiber and 31.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Dried Coriander Leaf offer comparable quantities of Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Orange juice as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 3 and Omega 6 in five ounces.