Comparing Nutrients in 5 ounces Coriander Seed VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Coriander Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14.6% 422kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14% 0.18mg	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	0% 0μg	20% 79.4μg	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	33% 29.8mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	100% 1005mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	5.35% 0.048mg	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	289% 23mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	13.7% 0.32mg	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	83% 580mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Coriander Seed vs Cooked Chopped Frozen Broccoli:

• Coriander Seed Spices have 4.3 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.7 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B9 and 1.9 times more Vitamin C than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Coriander Seed vs Cooked Chopped Frozen Broccoli:

• Coriander Seed Spices have 21.5 times more Calcium, 28.7 times more Copper, 26.8 times more Iron, 25.4 times more Magnesium, 8.5 times more Manganese, 8.3 times more Phosphorus, 8.9 times more Potassium, 37.4 times more Selenium, 3.2 times more Sodium and 16.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 10.2 times more Water than Coriander Seed Spices.

Comparison of macro-nutrients per 5 ounces:

• Coriander Seed Spices have 10.6 times more Energy, 148.1 times more Fat, 55 times more Saturated Fat, 134.6 times more Omega 6, 10.3 times more Carbohydrate, 14 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Coriander Seed Spices as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.