Comparing Nutrients in 100 grams Boiled Collards VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Boiled Collards	27%	16%	57%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Boiled Collards	Coriander Leaves	Recommended Dietary Allowance
Energy	1.14% 33kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	5.8% 0.093g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.65g	2.82% 3.67g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.2% 0.87g	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	10.5% 4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Collards	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	37.4% 337μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	6.96% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.36% 0.22mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.85% 0.13mg	11.5% 0.15mg	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	4% 16μg	15.5% 62μg	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	20.2% 18mg	30% 27mg	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	5.87% 0.88mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	339% 407μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Collards	Coriander Leaves	Recommended Dietary Allowance
Calcium	14% 141mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	25% 0.23mg	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	14% 1.13mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	18.5% 0.43mg	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	4.57% 32mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	3.44% 117mg	15.3% 521mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Collards VS Coriander Leaves per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Collards versus 100 g of Coriander Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Collards vs Coriander Leaves:

• 100 grams of Boiled Collards have 1.3 times more Vitamin K than Coriander Leaves.
• While 100 g of Raw Coriander Leaves contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.6 times more Vitamin B5, 3.9 times more Vitamin B9, 1.5 times more Vitamin C and 2.8 times more Vitamin E than Boiled and Drained Collards.
• Both Boiled Collards and Coriander Leaves provide similar amounts of Vitamin A and Vitamin B6 per 100 grams.
• Both Boiled and Drained Collards as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Collards vs Coriander Leaves:

• 100 grams of Boiled Collards have 2.1 times more Calcium than Coriander Leaves.
• While 100 g of Raw Coriander Leaves contain 4.4 times more Copper, 1.6 times more Iron, 1.5 times more Phosphorus, 4.5 times more Potassium, 3.1 times more Sodium and 2.2 times more Zinc than Boiled and Drained Collards.
• Both Boiled Collards and Coriander Leaves contain similar levels of Magnesium, Manganese and Water per 100 grams.
• Both Boiled and Drained Collards as well as Raw Coriander Leaves lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Collards have more Omega 3, 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Coriander Leaves.
• 100 grams of Coriander Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Collards as well as Raw Coriander Leaves provide inadequate amounts of Energy and Omega 6 in 100 grams.