Comparing Nutrients in 7 ounces Oranges VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	3.2% 93kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	79.5% 103g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	20% 14.4g	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	12.5% 4.76g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	93% 1.2mg	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	15% 59.5μg	136% 544μg	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	117% 106mg	1250% 1125mg	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	2.4% 0.36mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	394% 3.54mg	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	2.5% 0.2mg	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	548% 12.6mg	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	3.97% 27.8mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 26.6 times more Vitamin A, 14.4 times more Vitamin B1, 37.5 times more Vitamin B2, 38 times more Vitamin B3, 10.2 times more Vitamin B6, 9.1 times more Vitamin B9, 10.7 times more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Dried Coriander Leaf:

• Raw Oranges have 11.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 31.2 times more Calcium, 39.7 times more Copper, 424.6 times more Iron, 69.4 times more Magnesium, 254.2 times more Manganese, 34.4 times more Phosphorus, 24.7 times more Potassium, 58.6 times more Selenium, more Sodium and 67.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 1.3 times more Sugars than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 5.9 times more Energy, 39.8 times more Fat, 18.2 times more Omega 6, 4.4 times more Carbohydrate, 4.3 times more Fiber and 23.3 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.