Comparing Nutrients in 7 ounces Boiled Carrots VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	79.5% 103g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	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	2.7% 1.5g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	188% 1691μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	394% 3.54mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Dried Coriander Leaf:

• Boiled and Drained Carrots have 2.9 times more Vitamin A than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 19 times more Vitamin B1, 34.1 times more Vitamin B2, 16.6 times more Vitamin B3, 4 times more Vitamin B6, 19.6 times more Vitamin B9, 157.4 times more Vitamin C and 99.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Coriander Leaf Spices have similar amounts of Vitamin E per 7 oz.
• Both Boiled and Drained Carrots as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Carrots vs Dried Coriander Leaf:

• Boiled and Drained Carrots have 12.4 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 41.5 times more Calcium, 105.1 times more Copper, 124.9 times more Iron, 69.4 times more Magnesium, 41 times more Manganese, 16 times more Phosphorus, 19 times more Potassium, 41.9 times more Selenium, 3.6 times more Sodium and 23.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 7 ounces:

• Dried Coriander Leaf Spices contain 8 times more Energy, 26.6 times more Fat, 3.8 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Sugars, 3.5 times more Fiber and 28.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.