Comparing Nutrients in 7 ounces Dried Coriander Leaf VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Dried Coriander Leaf	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	19% 554kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	20% 14.4g	6.73% 4.9g	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	54.3% 20.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	135% 1216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	5.22% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	17% 0.22mg	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	136% 544μg	3.97% 16μg	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	1250% 1125mg	4.4% 3.97mg	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	13.6% 2.04mg	9.66% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	247% 2473mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	22.7% 0.2mg	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	1053% 84.3mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	39% 0.89mg	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	136% 955mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	5% 185g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Coriander Leaf vs Canned Carrots with Liquids and Salt:

• Dried Coriander Leaf Spices have 65.9 times more Vitamin B1, 55.6 times more Vitamin B2, 25.4 times more Vitamin B3, 5.4 times more Vitamin B6, 34.3 times more Vitamin B9, 283.4 times more Vitamin C, 1.4 times more Vitamin E and 138.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.1 times more Vitamin A than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Coriander Leaf vs Canned Carrots with Liquids and Salt:

• Dried Coriander Leaf Spices have 40.2 times more Calcium, 17.3 times more Copper, 81.7 times more Iron, 77.1 times more Magnesium, 14.1 times more Manganese, 24.1 times more Phosphorus, 25.8 times more Potassium, 73.3 times more Selenium and 16.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.7 times more Water than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Canned Carrots Solids and Liquids with Salt have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Coriander Leaf Spices have 12.1 times more Energy, 34.1 times more Fat, 5.9 times more Omega 6, 9.7 times more Carbohydrate, 3 times more Sugars, 5.8 times more Fiber and 37.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Dried Coriander Leaf Spices as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.