Comparing Nutrients in 7 ounces Coriander Leaves VS Frozen Chopped Collards

Macros Ratio

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

Macro Nutrients

	Coriander Leaves	Frozen Chopped 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	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.84% 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	9.86% 13g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	NA	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	19% 7.14g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Coriander Leaves VS Frozen Chopped Collards per 7 oz

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

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

• 7 ounces of Coriander Leaves have 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.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 1.4 times more Vitamin A and 1.5 times more Vitamin C than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards provide similar amounts of Vitamin B9 per seven ounces.
• Both Raw Coriander Leaves as well as Frozen Chopped Collards, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Coriander Leaves have 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.
• While 7 oz of Frozen Chopped Collards, Unprepared contain 3 times more Calcium, 1.5 times more Manganese and 1.6 times more Selenium than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Chopped Collards contain similar levels of Magnesium, Sodium and Water per seven ounces.
• 7 ounces of Coriander Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Chopped Collards, Unprepared contain more Omega 3, 1.8 times more Carbohydrate, 1.3 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 Frozen Chopped Collards, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.