Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Energy	38% 1107kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	72.4% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	135% 176g	130g per day for Men 19-50 years
Sugars	39.8% 29g	12.3% 8.93g	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	110% 41.7g	38g per day for Men 19-50 years
Protein	155% 87g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Vitamin A	129% 1163μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	114% 18mg	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	133% 1.73mg	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	9.92% 39.7μg	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	34% 30.6mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Calcium	495% 4945mg	370% 3695mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	382% 3.44mg	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	3292% 263mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	346% 1453mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	575% 13.2mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	209% 7096mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	44.5% 667mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	173% 19mg	11mg per day for Men 19-50 years
Water	0.78% 29g	0.86% 32g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 4.6 times more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 27.4 times more Vitamin B9, 73.6 times more Vitamin C and 251.8 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain 3.2 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Coriander Leaf Spices have 1.3 times more Calcium, 2.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 5.6 times more Selenium and 1.3 times more Sodium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.6 times more Iron than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 3.2 times more Sugars and 1.2 times more Protein than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 4.7 times more Fat, 13.3 times more Saturated Fat, more Omega 3 and 9.5 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.