Comparing Nutrients in 1 kilogram Coriander Seed VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Coriander Seed	Oranges with Peel	Recommended Dietary Allowance
Energy	103% 2980kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	183% 178g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	423% 550g	119% 155g	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	1103% 419g	118% 45g	38g per day for Men 19-50 years
Protein	221% 124g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	75% 300μg	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	233% 210mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	709% 7090mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	63.3% 0.57mg	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	2040% 163mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	786% 3300mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	826% 19mg	NA	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	584% 4090mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	373% 12670mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	427% 47mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Coriander Seed versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Coriander Seed vs Oranges with Peel :

• 1 kilogram of Coriander Seed has 2.4 times more Vitamin B1, 5.8 times more Vitamin B2 and 4.3 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin B9 and 3.4 times more Vitamin C than Coriander Seed Spices.
• 1 kilogram of Coriander Seed have insufficient amounts of Vitamin B9
• Both Coriander Seed Spices as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Coriander Seed vs Oranges with Peel :

• 1 kilogram of Coriander Seed has 10.1 times more Calcium, 17.1 times more Copper, 20.4 times more Iron, 23.6 times more Magnesium, 18.6 times more Phosphorus, 6.5 times more Potassium, 37.4 times more Selenium, 17.5 times more Sodium and 42.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 9.3 times more Water than Coriander Seed Spices.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Coriander Seed has 4.7 times more Energy, 59.2 times more Fat, 28.3 times more Saturated Fat, 39.8 times more Omega 6, 3.5 times more Carbohydrate, 9.3 times more Fiber and 9.5 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6