Comparing Nutrients in 14 ounces Cumin Seed VS Coriander Seed

Macros Ratio

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

Macro Nutrients

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Energy	51.3% 1488kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	72.7% 70.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	72.4% 12.3g	41% 6.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	168% 218g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	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	110% 41.7g	438% 166g	38g per day for Men 19-50 years
Protein	126% 70.7g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	53% 8.45mg	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	133% 1.73mg	NA	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	9.92% 39.7μg	0% 0μg	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	34% 30.6mg	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	88% 13.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Calcium	370% 3695mg	281% 2814mg	1000mg per day for Men 19-50 years
Copper	382% 3.44mg	430% 3.87mg	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	3292% 263mg	810% 64.8mg	8mg per day for Men 19-50 years
Magnesium	346% 1453mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	575% 13.2mg	328% 7.54mg	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	283% 1980mg	232% 1623mg	700mg per day for Men 19-50 years
Potassium	209% 7096mg	148% 5029mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	170% 18.7mg	11mg per day for Men 19-50 years
Water	0.86% 32g	0.95% 35g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• While Coriander Seed Spices contain 2.7 times more Vitamin C than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Vitamin B2 per 14 oz.
• Both Cumin Seed Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cumin Seed Spices have 1.3 times more Calcium, 4.1 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 4.8 times more Sodium than Coriander Seed Spices.
• While Coriander Seed Spices contain 5 times more Selenium than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Copper, Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cumin Seed Spices have 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.
• While Coriander Seed Spices contain 4 times more Fiber than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Carbohydrate per 14 oz.
• Both Cumin Seed Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.