Comparing Nutrients in 14 ounces Coriander Seed VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Energy	40.8% 1183kcal	51.3% 1488kcal	2900kcal per day for Men 19-50 years
Fat	72.7% 70.5g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	NA	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	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	168% 218g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	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	438% 166g	110% 41.7g	38g per day for Men 19-50 years
Protein	87.7% 49g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.45mg	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	NA	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	0% 0μg	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	93% 83.3mg	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	NA	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Calcium	281% 2814mg	370% 3695mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	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	810% 64.8mg	3292% 263mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	346% 1453mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	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	232% 1623mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	209% 7096mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	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	0.95% 35g	0.86% 32g	3700g per day for Men 19-50 years

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

• Coriander Seed Spices have 2.7 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Coriander Seed 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 Coriander Seed vs Cumin Seed:

• Coriander Seed Spices have 5 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Calcium, 4.1 times more Iron, 1.8 times more Manganese, 1.4 times more Potassium and 4.8 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Coriander Seed Spices have 1.2 times more Carbohydrate and 4 times more Fiber than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.