Comparing Nutrients in 100 grams Florida Oranges VS Dried Coriander Leaf

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	1.6% 46kcal	9.62% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	4.93% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	40% 52g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	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	6.3% 2.4g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	32.6% 293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	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	4.25% 17μg	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	50% 45mg	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	1.2% 0.18mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	4.3% 43mg	125% 1246mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	198% 1.8mg	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	1.13% 0.09mg	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	1.04% 0.024mg	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	1.7% 12mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	131% 4466mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	53.3% 29.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Florida Oranges vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 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 Raw Florida Oranges.
• Both Raw Florida Oranges 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 Florida Oranges vs Dried Coriander Leaf:

• Raw Florida Oranges have 11.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 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 Raw Florida Oranges.

Comparison of macro-nutrients per 100 grams:

• Raw Florida Oranges have 1.3 times more Sugars than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 6.1 times more Energy, 22.8 times more Fat, 10.6 times more Omega 6, 4.5 times more Carbohydrate, 4.3 times more Fiber and 31.3 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.