Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Frozen Broccoli Spears	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	2% 57.5kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	79.5% 103g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	20% 14.4g	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	15.7% 5.95g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	93% 1.2mg	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	46.6% 187μg	136% 544μg	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	151% 136mg	1250% 1125mg	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	18% 2.68mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	394% 3.54mg	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	18% 1.43mg	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	548% 12.6mg	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	16.7% 117mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Dried Coriander Leaf per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Dried Coriander Leaf:

• 7 ounces of Frozen Broccoli Spears have 1.3 times more Vitamin E than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 5.1 times more Vitamin A, 17.4 times more Vitamin B1, 13.2 times more Vitamin B2, 23.2 times more Vitamin B3, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9, 8.3 times more Vitamin C and 13.4 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Dried Coriander Leaf:

• 7 ounces of Frozen Broccoli Spears have 12.4 times more Water than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 30.4 times more Calcium, 49.6 times more Copper, 59 times more Iron, 43.4 times more Magnesium, 24.8 times more Manganese, 8.2 times more Phosphorus, 17.9 times more Potassium, 15.4 times more Selenium, 12.4 times more Sodium and 13.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have more Omega 3 than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 9.6 times more Energy, 14.1 times more Fat, 9.7 times more Carbohydrate, 4.9 times more Sugars, 3.5 times more Fiber and 7.2 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 6 in seven ounces.