Comparing Nutrients in 7 ounces Dried Coriander Leaf VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Dried Coriander Leaf	Frozen Carrots	Recommended Dietary Allowance
Energy	19% 554kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	2.9% 0.49g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	20% 14.4g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	54.3% 20.6g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Frozen Carrots	Recommended Dietary Allowance
Calcium	247% 2473mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Frozen Carrots per 7 oz

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

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

• 7 ounces of Dried Coriander Leaf have 28.5 times more Vitamin B1, 40.5 times more Vitamin B2, 23.1 times more Vitamin B3, 6.4 times more Vitamin B6, 27.4 times more Vitamin B9, 226.7 times more Vitamin C, 1.8 times more Vitamin E and 77.2 times more Vitamin K than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.4 times more Vitamin A than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Coriander Leaf vs Frozen Carrots:

• 7 ounces of Dried Coriander Leaf have 34.6 times more Calcium, 24.1 times more Copper, 96.5 times more Iron, 57.8 times more Magnesium, 37.2 times more Manganese, 14.6 times more Phosphorus, 19 times more Potassium, 41.9 times more Selenium, 3.1 times more Sodium and 14.3 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 12.3 times more Water than Dried Coriander Leaf Spices.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coriander Leaf have 7.8 times more Energy, 10.4 times more Fat, 6.6 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 28.1 times more Protein than Frozen Carrots.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Dried Coriander Leaf Spices as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.