Comparing Nutrients in 7 ounces Frozen Chopped Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Collards	27%	8%	65%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Frozen Chopped Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.86% 13g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	NA	2.4% 1.73g	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	19% 7.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	101% 911μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.95% 1.27mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22.7% 0.3mg	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	36.2% 145μg	30.8% 123μg	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	88% 79.4mg	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	40% 399mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	49.6% 0.45mg	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	26.5% 2.12mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	54.6% 1.26mg	36.8% 0.85mg	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	7.65% 53.6mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Collards vs Coriander Leaves:

• Frozen Chopped Collards, Unprepared have 1.4 times more Vitamin A and 1.5 times more Vitamin C than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 5.2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Coriander Leaves have similar amounts of Vitamin B9 per 7 oz.
• Both Frozen Chopped Collards, Unprepared as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Collards vs Coriander Leaves:

• Frozen Chopped Collards, Unprepared have 3 times more Calcium, 1.5 times more Manganese and 1.6 times more Selenium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 4.2 times more Copper, 1.7 times more Iron, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.9 times more Zinc than Frozen Chopped Collards, Unprepared.
• Both Frozen Chopped Collards, Unprepared and Raw Coriander Leaves have similar amounts of Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Collards, Unprepared have 1.4 times more Energy, more Omega 3, 1.8 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Raw Coriander Leaves.
• Both Frozen Chopped Collards, Unprepared as well as Raw Coriander Leaves have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.