Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1107kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	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	7.66% 1.3g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	61% 79.4g	130g per day for Men 19-50 years
Sugars	39.8% 29g	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	109% 41.3g	90% 34g	38g per day for Men 19-50 years
Protein	155% 87g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	129% 1163μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	272% 1087μg	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	2499% 2249mg	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	27.3% 4.1mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Calcium	495% 4945mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	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	2107% 169mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	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	273% 1909mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 97.7 times more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9, 404.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B6 and 34.1 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 14 oz.
• Both Dried Coriander Leaf Spices 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 Dried Coriander Leaf vs Sunflower Seeds:

• Dried Coriander Leaf Spices have 16 times more Calcium, 8.1 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 6.9 times more Potassium and 23.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Phosphorus and 1.8 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 2.6 times more Carbohydrate, 2.8 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Energy, 10.8 times more Fat, 38.7 times more Saturated Fat, more Omega 3 and 70.3 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Dried Coriander Leaf Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.