Comparing Nutrients in 7 ounces Yellow Sweet Corn VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Yellow Sweet Corn	13%	12%	75%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Yellow Sweet Corn	Coriander Leaves	Recommended Dietary Allowance
Energy	5.9% 171kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	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	28.5% 37g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	5.3% 3.85g	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	% 6.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Yellow Sweet Corn	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	2% 18μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.6% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	21% 83.3μg	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	15% 13.5mg	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	0.93% 0.14mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Sweet Corn	Coriander Leaves	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	12% 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	13% 1.03mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	25.2% 177mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.08% 151g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Sweet Corn VS Coriander Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Yellow Sweet Corn vs Coriander Leaves:

• 7 ounces of Yellow Sweet Corn have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.3 times more Vitamin B5 than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 37.4 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B6, 1.5 times more Vitamin B9, 4 times more Vitamin C, 35.7 times more Vitamin E and 1033.3 times more Vitamin K than Raw Yellow Sweet Corn.
• 7 ounces of Yellow Sweet Corn have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Yellow Sweet Corn as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yellow Sweet Corn vs Coriander Leaves:

• 7 ounces of Yellow Sweet Corn have 1.4 times more Magnesium and 1.9 times more Phosphorus than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 33.5 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 2.6 times more Manganese, 1.9 times more Potassium and 3.1 times more Sodium than Raw Yellow Sweet Corn.
• Both Yellow Sweet Corn and Coriander Leaves contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Yellow Sweet Corn lack sufficient amounts of Calcium
• Both Raw Yellow Sweet Corn as well as Raw Coriander Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yellow Sweet Corn have 3.7 times more Energy, 11.8 times more Omega 6, 5.1 times more Carbohydrate, 7.2 times more Sugars and 1.5 times more Protein than Coriander Leaves.
• While 7 oz of Raw Coriander Leaves contain 1.4 times more Fiber than Raw Yellow Sweet Corn.
• 7 ounces of Coriander Leaves provide inadequate amounts of Energy and Omega 6
• Both Raw Yellow Sweet Corn as well as Raw Coriander Leaves provide inadequate amounts of Omega 3 in seven ounces.