Comparing Nutrients in 100 grams Coriander Leaves VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.2% 0.034g	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	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	2.77% 2g	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	7.37% 2.8g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	37.4% 337μg	14.3% 129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	0.84% 0.042mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	9.08% 0.12mg	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	12.5% 50μg	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	26.6% 24mg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	119% 143μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	6.7% 67mg	6.9% 69mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	14.8% 0.13mg	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	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	15.4% 0.36mg	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	6.86% 48mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	16.7% 569mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.07% 46mg	3.53% 53mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Leaves VS Boiled Garland Chrysanthemum per 100 g

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

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

• 100 grams of Coriander Leaves have 2.6 times more Vitamin A, 3.2 times more Vitamin B1, 1.5 times more Vitamin B3, 13.6 times more Vitamin B5, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Garland Chrysanthemum.
• Both Coriander Leaves and Boiled Garland Chrysanthemum provide similar amounts of Vitamin B2, Vitamin C and Vitamin E per 100 grams.
• 100 grams of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Coriander Leaves vs Boiled Garland Chrysanthemum:

• 100 grams of Coriander Leaves have 1.7 times more Copper, 1.4 times more Magnesium and 2.5 times more Zinc than Boiled Garland Chrysanthemum.
• While 100 g of Boiled and Drained Garland Chrysanthemum contain 2.1 times more Iron than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum contain similar levels of Calcium, Manganese, Phosphorus, Potassium, Sodium and Water per 100 grams.
• 100 grams of Boiled Garland Chrysanthemum lack sufficient amounts of Zinc
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Coriander Leaves have 1.2 times more Fiber and 1.3 times more Protein than Boiled Garland Chrysanthemum.
• While 100 g of Boiled and Drained Garland Chrysanthemum contain 2.3 times more Sugars than Raw Coriander Leaves.
• Both Coriander Leaves and Boiled Garland Chrysanthemum offer comparable quantities of Carbohydrate per 100 grams.
• Both Raw Coriander Leaves as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.