Comparing Nutrients in 100 grams Oranges with Peel VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oranges with Peel	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	2.17% 63kcal	9.62% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.93% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12% 15.5g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.5g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	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	3.85% 0.05mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	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	7.5% 30μg	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	79% 71mg	630% 567mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	7% 70mg	125% 1246mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	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	10% 0.8mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	165% 694mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.14% 22mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	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	0.13% 2mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.2% 7.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Dried Coriander Leaf per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Dried Coriander Leaf Spices contain 22.5 times more Vitamin A, 12.5 times more Vitamin B1, 30 times more Vitamin B2, 21.4 times more Vitamin B3, 6.6 times more Vitamin B6, 9.1 times more Vitamin B9 and 8 times more Vitamin C than Raw Oranges with Peel .
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Dried Coriander Leaf:

• 100 grams of Oranges with Peel have 11.3 times more Water than Dried Coriander Leaf.
• While 100 g of Dried Coriander Leaf Spices contain 17.8 times more Calcium, 31.3 times more Copper, 53.1 times more Iron, 49.6 times more Magnesium, 21.9 times more Phosphorus, 22.8 times more Potassium, 41.9 times more Selenium, 105.5 times more Sodium and 42.9 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Coriander Leaf Spices contain 4.4 times more Energy, 15.9 times more Fat, 3.4 times more Carbohydrate, 2.3 times more Fiber and 16.9 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.