Comparing Nutrients in 100 grams Coriander Leaves VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Coriander Leaves	Frozen Carrots	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.82% 3.67g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	7.3% 0.095mg	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	15.5% 62μg	2.5% 10μg	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	30% 27mg	2.78% 2.5mg	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	16.7% 2.5mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Frozen Carrots	Recommended Dietary Allowance
Calcium	6.7% 67mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	8.22% 0.074mg	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	22% 1.77mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	7.43% 0.17mg	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	6.86% 48mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Frozen Carrots per 100 g

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

Lets compare vitamin content per 100 grams of Coriander Leaves vs Frozen Carrots:

• 100 grams of Coriander Leaves have 1.5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 6.2 times more Vitamin B9, 10.8 times more Vitamin C, 4.4 times more Vitamin E and 17.6 times more Vitamin K than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2.1 times more Vitamin A than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coriander Leaves vs Frozen Carrots:

• 100 grams of Coriander Leaves have 1.9 times more Calcium, 3 times more Copper, 4 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.5 times more Sodium than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Carrots contain similar levels of Water per 100 grams.
• Both Raw Coriander Leaves as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coriander Leaves have 2.7 times more Protein than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2.2 times more Carbohydrate and 5.5 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Frozen Carrots offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Protein
• Both Raw Coriander Leaves as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.