Comparing Nutrients in 100 grams Dried Coriander Leaf VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	9.62% 279kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	4.93% 4.8g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	10% 7.27g	2.03% 1.47g	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	27.4% 10.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	39% 22g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	32.6% 293μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	13.5% 0.18mg	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	68.5% 274μg	23.5% 94μg	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	630% 567mg	76% 68.3mg	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	6.87% 1.03mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1133% 1360μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	125% 1246mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	4% 0.036mg	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	531% 42.5mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	276% 6.36mg	11% 0.26mg	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	68.7% 481mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	131% 4466mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	53.3% 29.3μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Frozen Broccoli Spears per 100 g

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

Lets compare vitamin content per 100 grams of Dried Coriander Leaf vs Frozen Broccoli Spears:

• 100 grams of Dried Coriander Leaf have 5.1 times more Vitamin A, 17.4 times more Vitamin B1, 13.2 times more Vitamin B2, 23.2 times more Vitamin B3, 3.5 times more Vitamin B6, 2.9 times more Vitamin B9, 8.3 times more Vitamin C and 13.4 times more Vitamin K than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 1.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dried Coriander Leaf vs Frozen Broccoli Spears:

• 100 grams of Dried Coriander Leaf have 30.4 times more Calcium, 49.6 times more Copper, 59 times more Iron, 43.4 times more Magnesium, 24.8 times more Manganese, 8.2 times more Phosphorus, 17.9 times more Potassium, 15.4 times more Selenium, 12.4 times more Sodium and 13.9 times more Zinc than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain 12.4 times more Water than Dried Coriander Leaf Spices.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Coriander Leaf have 9.6 times more Energy, 14.1 times more Fat, 9.7 times more Carbohydrate, 4.9 times more Sugars, 3.5 times more Fiber and 7.2 times more Protein than Frozen Broccoli Spears.
• While 100 g of Frozen Broccoli Spears contain more Omega 3 than Dried Coriander Leaf Spices.
• 100 grams of Dried Coriander Leaf provide inadequate amounts of Omega 3
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Dried Coriander Leaf Spices as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 100 grams.