Comparing Nutrients in 7 ounces Coriander Leaves VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Potato Skin	17%	1%	82%

Macro Nutrients

	Coriander Leaves	Potato Skin	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	7.55% 4.23g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Potato Skin	Recommended Dietary Allowance
Vitamin A	74.3% 669μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	36.8% 0.85mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	30.4% 1034mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Coriander Leaves vs Potato Skin:

• 7 ounces of Coriander Leaves have more Vitamin A, 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.9 times more Vitamin B5, 3.6 times more Vitamin B9 and 2.4 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Vitamin B6 than Raw Coriander Leaves.
• Both Coriander Leaves and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Coriander Leaves as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coriander Leaves vs Potato Skin:

• 7 ounces of Coriander Leaves have 2.2 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium, 4.6 times more Sodium and 1.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Copper, 1.8 times more Iron and 1.4 times more Manganese than Raw Coriander Leaves.
• Both Coriander Leaves and Potato Skin contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Coriander Leaves as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.5 times more Energy and 3.4 times more Carbohydrate than Raw Coriander Leaves.
• Both Coriander Leaves and Potato Skin offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Coriander Leaves provide inadequate amounts of Energy
• Both Raw Coriander Leaves as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Coriander Leaves VS Potato Skin

What are the health benefits of Coriander Leaves compared to Potato Skin?

Coriander leaves are rich in antioxidants, vitamins, and minerals, such as vitamin C, vitamin K, and potassium. They can help improve digestion, reduce inflammation, and support heart health. On the other hand, potato skin is a good source of fiber, vitamins, and minerals, such as vitamin C, potassium, and magnesium. It can help support digestive health, regulate blood sugar levels, and promote satiety. Both coriander leaves and potato skin offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Coriander Leaves or Potato Skin?

Both coriander leaves and potato skin can be part of a healthy diet, but if your goal is weight loss, focusing on a balanced diet with a variety of fruits, vegetables, whole grains, and plant-based proteins is key. Incorporating more nutrient-dense foods like leafy greens, legumes, and whole grains, along with regular physical activity, will support weight loss in a sustainable way. Remember, there is no single food that will magically make you lose weight - it's about overall dietary patterns and lifestyle habits.

Should I eat more Coriander Leaves or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of nutrient-dense foods. Both coriander leaves and potato skins can be beneficial for muscle growth, but in different ways. Coriander leaves are rich in antioxidants, vitamins, and minerals that support overall health and muscle recovery. Potato skins are a good source of fiber, vitamins, and minerals that can help with energy production and muscle function. It is recommended to include a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet to support muscle growth and overall health.

What is the environmental impact of producing Coriander Leaves compared to Potato Skin?

Coriander leaves have a lower environmental impact compared to potato skins. Coriander plants require less water, land, and resources to grow compared to potatoes. Additionally, coriander leaves have a shorter growth cycle, resulting in lower energy consumption and greenhouse gas emissions during production. Overall, choosing coriander leaves over potato skins can help reduce environmental impact.