Comparing Nutrients in 300 calories Yellow Sweet CornVS Coriander Leaves

Weight per 300 calories

Yellow Sweet Corn

349g

Coriander Leaves

1304g

Yellow Sweet Corn has 3.7 times more energy per 100g than Coriander Leaves. It has average energy density when compared to other foods. Raw Coriander Leaves having very low energy density.

Which food has more nutrients per 300 calories - Yellow Sweet Corn or Coriander Leaves?

Macros Ratio

Protein Fat Carbs

Yellow Sweet Corn

13%

12%

75%

Coriander Leaves

31%

17%

52%

300 kcal ▼

Macro Nutrients

Yellow Sweet Cornvs Coriander Leaves

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.85%4.7g

Fat

7%6.8g

4.7 gvs6.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.54%1.13g

Saturated Fat

0.57%0.18g

1.13 gvs0.18 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.05%0.049g

Omega 3

0%0g

0.049 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.7%1.65g

Omega 6

3.07%0.52g

1.65 gvs0.52 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65.2g

Carbohydrate

37%48g

65.2 gvs48 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30%22g

Sugars

15.7%11.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs11.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.33%6.77g

Fructose

≤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]

6.77 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%12g

Glucose

12 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.1g

Sucrose

3.1 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%6.98g

Fiber

96%36.5g

6.98 gvs36.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20.4%11.4g

Protein

49.6%27.8g

11.4 gvs27.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Yellow Sweet Cornvs Coriander Leaves

3.5%31.4μg

Vitamin A

488%4396μg

RAE, retinol activity equivalents

31.4 μgvs4396 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

73%0.87mg

Thiamine

0.54 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.8%0.19mg

Vitamin B2

163%2.1mg

Riboflavin

0.19 mgvs2.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38.6%6.17mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

6.17 mgvs14.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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50%2.5mg

Vitamin B5

149%7.43mg

Pantothenic acid

2.5 mgvs7.43 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25%0.32mg

Vitamin B6

149%1.94mg

Pyridoxine

0.32 mgvs1.94 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.6%147μg

Vitamin B9

202%809μg

Folates and Folic Acid

147 μgvs809 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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26.4%23.7mg

Vitamin C

391%352mg

Ascorbic acid

23.7 mgvs352 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.63%0.24mg

Vitamin E

217%32.6mg

Tocopherols and Tocotrienols

0.24 mgvs32.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.87%1.05μg

Vitamin K

3370%4043μg

Phytomenadione or phylloquinone

1.05 μgvs4043 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Yellow Sweet Cornvs Coriander Leaves

0.7%6.98mg

Calcium

87.4%874mg

6.98 mgvs874 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21%0.19mg

Copper

326%2.93mg

0.19 mgvs2.93 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.7%1.8mg

Iron

289%23mg

1.8 mgvs23 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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30.7%129mg

Magnesium

80.7%339mg

129 mgvs339 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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24.7%0.57mg

Manganese

242%5.56mg

0.57 mgvs5.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.4%310mg

Phosphorus

89.4%626mg

310 mgvs626 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.7%942mg

Potassium

200%6796mg

942 mgvs6796 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.8%2.1μg

Selenium

21.3%11.7μg

2.1 μgvs11.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.5%52.3mg

Sodium

40%600mg

52.3 mgvs600 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.6%1.6mg

Zinc

59.3%6.52mg

1.6 mgvs6.52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.17%265g

Water

32.5%1203g

265 gvs1203 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Yellow Sweet Corn vs Coriander Leaves:

Raw Coriander Leaves contain 140 times more Vitamin A, 1.6 times more Vitamin B1, 11 times more Vitamin B2, 2.4 times more Vitamin B3, 3 times more Vitamin B5, 6 times more Vitamin B6, 5.5 times more Vitamin B9, 14.8 times more Vitamin C, 133.5 times more Vitamin E and 3863.8 times more Vitamin K than Raw Yellow Sweet Corn.
Both Raw Yellow Sweet Corn as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Yellow Sweet Corn vs Coriander Leaves:

Raw Coriander Leaves contain 125.3 times more Calcium, 15.6 times more Copper, 12.7 times more Iron, 2.6 times more Magnesium, 9.8 times more Manganese, 2 times more Phosphorus, 7.2 times more Potassium, 5.6 times more Selenium, 11.5 times more Sodium, 4.1 times more Zinc and 4.5 times more Water than Raw Yellow Sweet Corn.

Comparison of macro-nutrients per 300 calories:

Raw Yellow Sweet Corn has 6.2 times more Saturated Fat, more Omega 3, 3.2 times more Omega 6, 1.4 times more Carbohydrate and 1.9 times more Sugars than Raw Coriander Leaves.
While Raw Coriander Leaves contain 1.4 times more Fat, 5.2 times more Fiber and 2.4 times more Protein than Raw Yellow Sweet Corn.
Both Raw Yellow Sweet Corn and Raw Coriander Leaves have similar amounts of Energy per 300 kcal.
Both Raw Yellow Sweet Corn as well as Raw Coriander Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Yellow Sweet CornVS Boiled Yellow Sweet CornCoriander LeavesVS Boiled Yellow Sweet Corn

Compare Foods

Comparing Nutrients in 300 calories Yellow Sweet CornVS Coriander Leaves

Weight per 300 calories

Which food has more nutrients per 300 calories - Yellow Sweet Corn or Coriander Leaves?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: