Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Chili Powder

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Chili Powder	14%	34%	52%

Macro Nutrients

	Dried Coriander Leaf	Chili Powder	Recommended Dietary Allowance
Energy	13.6% 395kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	47.2% 0.76g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	62.3% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	54% 70.4g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	14% 10g	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	8.4% 6.1g	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	% 3.03g	g per day for Men 19-50 years
Sucrose	NA	% 1.08g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	130% 49.3g	38g per day for Men 19-50 years
Protein	55.5% 31g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Chili Powder	Recommended Dietary Allowance
Vitamin A	46% 415μg	234% 2102μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	228% 2.97mg	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	9.92% 39.7μg	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	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	9.73% 1.46mg	360% 54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Chili Powder	Recommended Dietary Allowance
Calcium	177% 1766mg	46.8% 468mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	157% 1.4mg	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	307% 24.5mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	50.3% 211mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	105% 2.4mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	81.3% 2764mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	52.6% 29μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	271% 4064mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.41% 15.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Chili Powder per 5 oz

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

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

• 5 ounces of Dried Coriander Leaf have 5 times more Vitamin B1, 1.6 times more Vitamin B2, 9.8 times more Vitamin B9, 809.6 times more Vitamin C and 12.9 times more Vitamin K than Chili Powder.
• While 5 oz of Chili Powder Spices contain 5.1 times more Vitamin A, 3.4 times more Vitamin B6 and 37 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Chili Powder provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Chili Powder have insufficient amounts of Vitamin C
• Both Dried Coriander Leaf Spices as well as Chili Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dried Coriander Leaf vs Chili Powder:

• 5 ounces of Dried Coriander Leaf have 3.8 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 4.7 times more Magnesium, 3.7 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Selenium than Chili Powder.
• While 5 oz of Chili Powder Spices contain 13.6 times more Sodium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Chili Powder contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Coriander Leaf have 1.6 times more Protein than Chili Powder.
• While 5 oz of Chili Powder Spices contain 3 times more Fat, 21.4 times more Saturated Fat, more Omega 3, 22.8 times more Omega 6 and 3.3 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Chili Powder offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3 and Omega 6