Comparing Nutrients in 7 ounces Dried Coriander Leaf VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Dried Coriander Leaf	Florida Oranges	Recommended Dietary Allowance
Energy	19% 554kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	0.43% 0.42g	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	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	0.36% 0.062g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	20% 14.4g	25% 18g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Florida Oranges	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	7.8% 0.1mg	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	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	1250% 1125mg	99% 89.3mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Florida Oranges	Recommended Dietary Allowance
Calcium	247% 2473mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	8.6% 0.077mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	2.07% 0.048mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Florida Oranges per 7 oz

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

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

• 7 ounces of Dried Coriander Leaf have 26.6 times more Vitamin A, 12.5 times more Vitamin B1, 37.5 times more Vitamin B2, 26.8 times more Vitamin B3, 12 times more Vitamin B6, 16.1 times more Vitamin B9, 12.6 times more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Dried Coriander Leaf Spices as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dried Coriander Leaf have 29 times more Calcium, 45.8 times more Copper, 471.8 times more Iron, 69.4 times more Magnesium, 264.8 times more Manganese, 40.1 times more Phosphorus, 26.4 times more Potassium, 58.6 times more Selenium, more Sodium and 59 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 11.9 times more Water than Dried Coriander Leaf Spices.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Coriander Leaf have 6.1 times more Energy, 22.8 times more Fat, 4.5 times more Carbohydrate, 4.3 times more Fiber and 31.3 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.3 times more Sugars than Dried Coriander Leaf Spices.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Dried Coriander Leaf Spices as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.