Comparing Nutrients in 100 grams Boiled Carrots VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	1.2% 35kcal	9.62% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	4.93% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	40% 52g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	10% 7.27g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	95% 852μg	32.6% 293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	47% 0.61mg	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	3.5% 14μg	68.5% 274μg	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	4% 3.6mg	630% 567mg	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	6.87% 1.03mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	3% 30mg	125% 1246mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	198% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	165% 694mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	276% 6.36mg	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	4.3% 30mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	131% 4466mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	53.3% 29.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Dried Coriander Leaf:

• Boiled and Drained Carrots have 2.9 times more Vitamin A than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 19 times more Vitamin B1, 34.1 times more Vitamin B2, 16.6 times more Vitamin B3, 4 times more Vitamin B6, 19.6 times more Vitamin B9, 157.4 times more Vitamin C and 99.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Dried Coriander Leaf Spices have similar amounts of Vitamin E per 100 g.
• Both Boiled and Drained Carrots as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Dried Coriander Leaf:

• Boiled and Drained Carrots have 12.4 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 41.5 times more Calcium, 105.1 times more Copper, 124.9 times more Iron, 69.4 times more Magnesium, 41 times more Manganese, 16 times more Phosphorus, 19 times more Potassium, 41.9 times more Selenium, 3.6 times more Sodium and 23.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Dried Coriander Leaf Spices contain 8 times more Energy, 26.6 times more Fat, 3.8 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Sugars, 3.5 times more Fiber and 28.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.