Comparing Nutrients in 1 pound Sunflower Seeds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	91% 2649kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	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	69.8% 91g	182% 236g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	124% 47g	38g per day for Men 19-50 years
Protein	168% 94g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	213% 2.77mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	35.4% 354mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	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	298% 24mg	2407% 193mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	750% 3148mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	1253% 29mg	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	428% 2994mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.89% 33g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B6 and 34.1 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 97.7 times more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 404.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Dried Sunflower Seed Kernels 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 Sunflower Seeds vs Dried Coriander Leaf:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus and 1.8 times more Selenium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 16 times more Calcium, 8.1 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 6.9 times more Potassium and 23.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 10.8 times more Fat, 38.7 times more Saturated Fat, more Omega 3 and 70.3 times more Omega 6 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 2.6 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Fiber and Protein per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.