Comparing Nutrients in 100 calories Coriander Leaves VS Sunflower Seeds

Weight per 100 calories

• Coriander Leaves: 435g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 25.4 times more energy per unit of mass than Raw Coriander Leaves, which is very high in comparison to other foods. Coriander Leaves having very low energy density.

Which food has more nutrients per 100 calories - Coriander Leaves or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.02% 0.17g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	5.2% 3.8g	0.62% 0.45g	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	% 0.43g	g per day for Men 19-50 years
Fiber	32% 12g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	16.5% 9.26g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	163% 1465μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.6% 2.48mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	17.7% 0.23mg	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	67.4% 270μg	9.7% 39μg	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	130% 117mg	0.27% 0.24mg	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	72.5% 11mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1123% 1348μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	29% 291mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	34.2% 0.31mg	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	96% 7.7mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	14.5% 0.33mg	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	30% 209mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	66.6% 2265mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.17mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	11% 401g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 2852.3 times more Vitamin A, 11.6 times more Vitamin B2, 3.4 times more Vitamin B3, 12.8 times more Vitamin B5, 2.8 times more Vitamin B6, 6.9 times more Vitamin B9, 489.7 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Coriander Leaves and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 21.8 times more Calcium, 3.2 times more Copper, 8.6 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 1.8 times more Phosphorus, 20.5 times more Potassium, 129.8 times more Sodium, 2.5 times more Zinc and 495 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Selenium than Raw Coriander Leaves.

Comparison of macro-nutrients per 100 calories:

• Raw Coriander Leaves have 4.7 times more Carbohydrate, 8.4 times more Sugars, 8.3 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 12.5 times more Saturated Fat and 22.7 times more Omega 6 than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.