Comparing Nutrients in 14 ounces Dried Coriander Leaf VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Curry Powder	14%	31%	55%

Macro Nutrients

	Dried Coriander Leaf	Curry Powder	Recommended Dietary Allowance
Energy	38% 1107kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	57.3% 55.6g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	20.4% 6.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	7.66% 1.3g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	170% 222g	130g per day for Men 19-50 years
Sugars	39.8% 29g	15% 11g	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	4.32% 3.14g	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	% 4.52g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	109% 41.3g	556% 211g	38g per day for Men 19-50 years
Protein	155% 87g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Curry Powder	Recommended Dietary Allowance
Vitamin A	129% 1163μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	414% 4.97mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	458% 5.95mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	266% 42.5mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	32% 0.42mg	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	55.6% 222μg	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	3.1% 2.78mg	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	668% 100mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4496% 5396μg	330% 396μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Curry Powder	Recommended Dietary Allowance
Calcium	495% 4945mg	208% 2084mg	1000mg per day for Men 19-50 years
Copper	788% 7.1mg	529% 4.76mg	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	948% 76mg	8mg per day for Men 19-50 years
Magnesium	656% 2754mg	241% 1012mg	420mg per day for Men 19-50 years
Manganese	1097% 25.2mg	1432% 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	273% 1909mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	521% 17725mg	137% 4644mg	3400mg per day for Men 19-50 years
Selenium	211% 116μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	13.8% 206mg	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	0.94% 35g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 293 times more Vitamin A, 7.1 times more Vitamin B1, 7.5 times more Vitamin B2, 3.3 times more Vitamin B3, 5.8 times more Vitamin B6, 4.9 times more Vitamin B9, 809.6 times more Vitamin C and 13.6 times more Vitamin K than Curry Powder Spice.
• While Curry Powder Spice contains 24.5 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Coriander Leaf vs Curry Powder:

• Dried Coriander Leaf Spices have 2.4 times more Calcium, 1.5 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 3.8 times more Potassium and 4.1 times more Sodium than Curry Powder Spice.
• While Curry Powder Spice contains 1.3 times more Manganese and 1.4 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Curry Powder Spice have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Coriander Leaf Spices have 2.6 times more Sugars and 1.5 times more Protein than Curry Powder Spice.
• While Curry Powder Spice contains 2.9 times more Fat, 14.3 times more Saturated Fat, more Omega 3, 8.5 times more Omega 6 and 5.1 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Curry Powder Spice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Dried Coriander Leaf Spices as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.