Comparing Nutrients in 1 pound Almonds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	91% 2626kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	8.75% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	182% 236g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	45.5% 33g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	124% 47g	38g per day for Men 19-50 years
Protein	171% 96g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	311% 1243μg	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	0% 0mg	2856% 2571mg	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	775% 116mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	122% 1220mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	900% 8.1mg	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	210% 17mg	2407% 193mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	750% 3148mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1253% 29mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dried Coriander Leaf:

• Almonds have 24.9 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain more Vitamin A, 6.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 4.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 4.6 times more Calcium, 1.7 times more Copper, 11.4 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 6.1 times more Potassium, 7.1 times more Selenium, 211 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Almonds and Dried Coriander Leaf Spices have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.1 times more Energy, 10.4 times more Fat, 33.1 times more Saturated Fat, 37.6 times more Omega 6 and 1.2 times more Fiber than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 2.4 times more Carbohydrate and 1.7 times more Sugars than Almonds.
• Both Almonds and Dried Coriander Leaf Spices have similar amounts of Protein per 1 lb.
• Both Almonds as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.