Comparing Nutrients in 7 ounces Coriander Leaves VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	8.62% 11.2g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	1.1% 0.79g	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	14.6% 5.56g	21% 7.94g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Vitamin A	74.3% 669μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	19.5% 0.25mg	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	30.8% 123μg	7.94% 31.8μg	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	59.5% 53.6mg	40% 36mg	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	33% 4.96mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	513% 615μg	672% 807μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Collards	Recommended Dietary Allowance
Calcium	13.3% 133mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	11.2% 0.1mg	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	44% 3.5mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	44% 1mg	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	13.6% 95mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Collards per 7 oz

Compare the macro and micronutrient content in 7 oz of Coriander Leaves versus 7 oz of Boiled Collards to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Coriander Leaves have 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B9, 1.5 times more Vitamin C and 2.8 times more Vitamin E than Boiled Collards.
• While 7 oz of Boiled and Drained Collards contain 1.3 times more Vitamin K than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards provide similar amounts of Vitamin A and Vitamin B6 per seven ounces.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coriander Leaves vs Boiled Collards:

• 7 ounces of Coriander Leaves have 4.4 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Sodium and 2.2 times more Zinc than Boiled Collards.
• While 7 oz of Boiled and Drained Collards contain 2.1 times more Calcium than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Collards contain similar levels of Manganese and Water per seven ounces.
• Both Raw Coriander Leaves as well as Boiled and Drained Collards lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Collards contain more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Raw Coriander Leaves.
• 7 ounces of Coriander Leaves provide inadequate amounts of Omega 3
• Both Raw Coriander Leaves as well as Boiled and Drained Collards provide inadequate amounts of Energy and Omega 6 in seven ounces.