Comparing Nutrients in 1 kilogram Dried Coriander Leaf VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Coriander Leaf	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	96% 2790kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	19.3% 3.28g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	401% 521g	176% 229g	130g per day for Men 19-50 years
Sugars	100% 72.7g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	274% 104g	279% 106g	38g per day for Men 19-50 years
Protein	392% 219g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	326% 2930μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1043% 12.5mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1154% 15mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	669% 107mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	609% 7.9mg	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	685% 2740μg	585% 2340μg	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	6297% 5667mg	12.2% 11mg	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	68.7% 10.3mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11329% 13595μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1246% 12460mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	1984% 18mg	2004% 18mg	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	5308% 425mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	1652% 6940mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	2763% 63.6mg	904% 21mg	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	687% 4810mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	1314% 44660mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	141% 2110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	429% 47.2mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.97% 73g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Coriander Leaf VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Coriander Leaf versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Coriander Leaf vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dried Coriander Leaf has more Vitamin A, 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 515.2 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B6 and 35.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Coriander Leaf Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Coriander Leaf vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dried Coriander Leaf has 14.3 times more Calcium, 9.9 times more Iron, 5.5 times more Magnesium, 3.1 times more Manganese, 9.2 times more Potassium and 70.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Oil Roasted Sunflower Seeds contain similar levels of Copper and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Coriander Leaf has 2.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Energy, 10.7 times more Fat, 61.5 times more Saturated Fat, more Omega 3 and 104.3 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf and Oil Roasted Sunflower Seeds offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Dried Coriander Leaf provide inadequate amounts of Omega 3 and Omega 6