Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Energy	38% 1107kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	72.7% 70.5g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	168% 218g	130g per day for Men 19-50 years
Sugars	39.8% 29g	NA	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	109% 41.3g	438% 166g	38g per day for Men 19-50 years
Protein	155% 87g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	53% 8.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	NA	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	0% 0μg	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	93% 83.3mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Calcium	495% 4945mg	281% 2814mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	430% 3.87mg	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	810% 64.8mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	328% 7.54mg	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	232% 1623mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	148% 5029mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.95% 35g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B9 and 27 times more Vitamin C than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Coriander Leaf vs Coriander Seed:

• Dried Coriander Leaf Spices have 1.8 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.5 times more Potassium and 6 times more Sodium than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Phosphorus, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 1.8 times more Protein than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.7 times more Fat, 8.6 times more Saturated Fat, 5.3 times more Omega 6 and 4 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.