Comparing Nutrients in 14 ounces Coriander Seed VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Coriander Seed	Sunflower Seeds	Recommended Dietary Allowance
Energy	40.8% 1183kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	72.7% 70.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	438% 166g	90% 34g	38g per day for Men 19-50 years
Protein	87.7% 49g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	281% 2814mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Coriander Seed Spices have 15 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.2 times more Vitamin B1, 3.9 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Coriander Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Seed vs Sunflower Seeds:

• Coriander Seed Spices have 9.1 times more Calcium, 3.1 times more Iron, 2 times more Potassium and 3.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.6 times more Phosphorus and 2 times more Selenium than Coriander Seed Spices.
• Both Coriander Seed Spices and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Coriander Seed Spices have 2.7 times more Carbohydrate and 4.9 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Energy, 2.9 times more Fat, 4.5 times more Saturated Fat, 13.2 times more Omega 6 and 1.7 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.