Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Coriander Leaf	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	13.6% 395kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	46% 415μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	177% 1766mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	17.6% 0.16mg	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	23.6% 1.9mg	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	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Coriander Leaf vs Stewed Canned Tomatoes:

• Dried Coriander Leaf Spices have 32.6 times more Vitamin A, 27.2 times more Vitamin B1, 42.9 times more Vitamin B2, 15 times more Vitamin B3, 35.9 times more Vitamin B6, 54.8 times more Vitamin B9, 71.7 times more Vitamin C, 1.2 times more Vitamin E and 566.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Dried Coriander Leaf Spices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Coriander Leaf vs Stewed Canned Tomatoes:

• Dried Coriander Leaf Spices have 36.6 times more Calcium, 15.9 times more Copper, 31.9 times more Iron, 57.8 times more Magnesium, 107.7 times more Manganese, 24.1 times more Phosphorus, 21.6 times more Potassium, 48.8 times more Selenium and 27.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 12.5 times more Water than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Stewed Canned Ripe Red Tomatoes have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 10.7 times more Energy, 25.2 times more Fat, 4.4 times more Omega 6, 8.4 times more Carbohydrate, 2.1 times more Sugars, 10.4 times more Fiber and 24.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Dried Coriander Leaf Spices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.