Comparing Nutrients in 14 ounces Coriander Seed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Almonds	14%	72%	14%

Macro Nutrients

	Coriander Seed	Almonds	Recommended Dietary Allowance
Energy	40.8% 1183kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	72.7% 70.5g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	438% 166g	131% 49.6g	38g per day for Men 19-50 years
Protein	87.7% 49g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	43.7% 175μg	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	93% 83.3mg	0% 0mg	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	NA	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Almonds	Recommended Dietary Allowance
Calcium	281% 2814mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	455% 4.1mg	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	810% 64.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	232% 1623mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Coriander Seed Spices have more Vitamin C than Almonds.
• While Almonds contain 3.9 times more Vitamin B2, 1.7 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Coriander Seed Spices as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Seed vs Almonds:

• Coriander Seed Spices have 2.6 times more Calcium, 4.4 times more Iron, 1.2 times more Magnesium, 1.7 times more Potassium, 6.4 times more Selenium, 35 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Coriander Seed Spices and Almonds have similar amounts of Copper, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Coriander Seed Spices have 2.6 times more Carbohydrate and 3.4 times more Fiber than Almonds.
• While Almonds contain 1.9 times more Energy, 2.8 times more Fat, 3.8 times more Saturated Fat, 7 times more Omega 6 and 1.7 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.