Comparing Nutrients in 14 ounces Coriander Seed VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Coriander Seed	Baked White Potatoes	Recommended Dietary Allowance
Energy	40.8% 1183kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	72.7% 70.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	438% 166g	22% 8.33g	38g per day for Men 19-50 years
Protein	87.7% 49g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	64.4% 0.84mg	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	0% 0μg	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Baked White Potatoes	Recommended Dietary Allowance
Calcium	281% 2814mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	32.6% 0.75mg	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	232% 1623mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coriander Seed vs Baked White Potatoes:

• Coriander Seed Spices have 5 times more Vitamin B1, 6.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.7 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Seed vs Baked White Potatoes:

• Coriander Seed Spices have 70.9 times more Calcium, 7.7 times more Copper, 25.5 times more Iron, 12.2 times more Magnesium, 10.1 times more Manganese, 5.5 times more Phosphorus, 2.3 times more Potassium, 52.4 times more Selenium, 5 times more Sodium and 13.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.5 times more Water than Coriander Seed Spices.

Comparison of macro-nutrients per 14 ounces:

• Coriander Seed Spices have 3.2 times more Energy, 118.5 times more Fat, 24.8 times more Saturated Fat, 35.7 times more Omega 6, 2.6 times more Carbohydrate, 20 times more Fiber and 5.9 times more Protein than Baked Whole White Potatoes.
• Both Coriander Seed Spices as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.