Comparing Nutrients in 1 pound Dried Coriander Leaf VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Coriander Leaf Spices have 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.
• While Almonds contain 24.9 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Coriander Leaf Spices have 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 Dried Coriander Leaf Spices and Almonds have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

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