Comparing Nutrients in 14 ounces Coriander Leaves VS 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	3.15% 91kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	29.2% 11g	90% 34g	38g per day for Men 19-50 years
Protein	15% 8.45g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	149% 1338μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	411% 5.34mg	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	61.5% 246μg	225% 901μg	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	119% 107mg	6.17% 5.56mg	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	66% 9.92mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1025% 1230μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.6% 266mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	794% 7.14mg	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	88% 7.03mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	336% 7.74mg	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	27.2% 191mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	61% 2068mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.9% 366g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 112.3 times more Vitamin A, 19.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.1 times more Vitamin B1, 2.2 times more Vitamin B2, 7.5 times more Vitamin B3, 2 times more Vitamin B5, 9 times more Vitamin B6, 3.7 times more Vitamin B9 and 14.1 times more Vitamin E than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 5.1 times more Sodium and 19.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8 times more Copper, 3 times more Iron, 12.5 times more Magnesium, 4.6 times more Manganese, 13.8 times more Phosphorus, 58.9 times more Selenium and 10 times more Zinc than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Dried Sunflower Seed Kernels have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels contain 25.4 times more Energy, 99 times more Fat, 318.2 times more Saturated Fat, more Omega 3, 576.3 times more Omega 6, 5.4 times more Carbohydrate, 3 times more Sugars, 3.1 times more Fiber and 9.8 times more Protein than Raw Coriander Leaves.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.