Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Carrots	8%	5%	87%

Macro Nutrients

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Energy	13.6% 395kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	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	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Vitamin A	46% 415μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 388μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Carrots	Recommended Dietary Allowance
Calcium	177% 1766mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Coriander Leaf vs Carrots:

• Dried Coriander Leaf Spices have 19 times more Vitamin B1, 25.9 times more Vitamin B2, 10.9 times more Vitamin B3, 4.4 times more Vitamin B6, 14.4 times more Vitamin B9, 96.1 times more Vitamin C, 1.6 times more Vitamin E and 103 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.8 times more Vitamin A than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Coriander Leaf vs Carrots:

• Dried Coriander Leaf Spices have 37.8 times more Calcium, 39.7 times more Copper, 141.5 times more Iron, 57.8 times more Magnesium, 44.4 times more Manganese, 13.7 times more Phosphorus, 14 times more Potassium, 293 times more Selenium, 3.1 times more Sodium and 19.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 12.1 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 6.8 times more Energy, 19.9 times more Fat, 3.3 times more Omega 6, 5.4 times more Carbohydrate, 1.5 times more Sugars, 3.7 times more Fiber and 23.6 times more Protein than Raw Carrots.
• Both Dried Coriander Leaf Spices as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.