Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dried Coriander Leaf	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13.6% 395kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	55.5% 31g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	46% 415μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	24% 0.31mg	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	97% 388μg	25% 101μg	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	893% 803mg	58.3% 52.4mg	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	9.73% 1.46mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	177% 1766mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	12% 0.11mg	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	752% 60mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	23.4% 0.54mg	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	97% 682mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Cooked Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Dried Coriander Leaf vs Cooked Broccoli Raab:

• 5 ounces of Dried Coriander Leaf have 1.3 times more Vitamin A, 7.4 times more Vitamin B1, 10.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B6, 3.9 times more Vitamin B9, 15.3 times more Vitamin C and 5.3 times more Vitamin K than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2.5 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Coriander Leaf vs Cooked Broccoli Raab:

• 5 ounces of Dried Coriander Leaf have 10.6 times more Calcium, 23.8 times more Copper, 33.4 times more Iron, 25.7 times more Magnesium, 16.7 times more Manganese, 5.9 times more Phosphorus, 13 times more Potassium, 22.5 times more Selenium, 3.8 times more Sodium and 8.7 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 12.5 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Coriander Leaf have 11.2 times more Energy, 9.2 times more Fat, 16.7 times more Carbohydrate, 11.7 times more Sugars, 3.7 times more Fiber and 5.7 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Omega 3 than Dried Coriander Leaf Spices.
• 5 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Dried Coriander Leaf Spices as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in five ounces.