Comparing Nutrients in 14 ounces Coriander Seed VS Fennel Seed

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Fennel Seed	16%	33%	51%

Macro Nutrients

	Coriander Seed	Fennel Seed	Recommended Dietary Allowance
Energy	40.8% 1183kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	72.7% 70.5g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.93g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	39.5% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 218g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	NA	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	416% 158g	38g per day for Men 19-50 years
Protein	87.7% 49g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Fennel Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	135% 1.6mg	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	150% 24mg	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	143% 1.87mg	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	NA	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	93% 83.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Fennel Seed	Recommended Dietary Allowance
Calcium	281% 2814mg	475% 4747mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	471% 4.23mg	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	920% 73.6mg	8mg per day for Men 19-50 years
Magnesium	312% 1310mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	1127% 26mg	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	276% 1933mg	700mg per day for Men 19-50 years
Potassium	148% 5029mg	198% 6723mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	170% 18.7mg	134% 14.7mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.95% 35g	3700g per day for Men 19-50 years

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

• Fennel Seed Spices contain 1.7 times more Vitamin B1 and 2.8 times more Vitamin B3 than Coriander Seed Spices.
• Both Coriander Seed Spices and Fennel Seed Spices have similar amounts of Vitamin B2 and Vitamin C per 14 oz.
• Both Coriander Seed Spices as well as Fennel Seed Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coriander Seed vs Fennel Seed:

• Coriander Seed Spices have 1.3 times more Zinc than Fennel Seed Spices.
• While Fennel Seed Spices contain 1.7 times more Calcium, 3.4 times more Manganese, 1.3 times more Potassium and 2.5 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed Spices and Fennel Seed Spices have similar amounts of Copper, Iron, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Coriander Seed Spices have 2.1 times more Saturated Fat than Fennel Seed Spices.
• While Fennel Seed Spices contain 1.3 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices and Fennel Seed Spices have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Fiber per 14 oz.
• Both Coriander Seed Spices as well as Fennel Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.