Comparing Nutrients in 1 pound Dried Coriander Leaf VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Energy	43.6% 1266kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 236g	69.8% 91g	130g per day for Men 19-50 years
Sugars	45.5% 33g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	124% 47g	103% 39g	38g per day for Men 19-50 years
Protein	178% 99g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	148% 1329μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.68mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	304% 48.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	469% 6.1mg	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	311% 1243μg	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	565% 5652mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	750% 3148mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1253% 29mg	385% 8.85mg	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	312% 2182mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	596% 20257mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	64% 957mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	195% 21.4mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 97.7 times more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9, 404.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B6 and 34.1 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Coriander Leaf Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dried Coriander Leaf vs Sunflower Seeds:

• Dried Coriander Leaf Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Phosphorus and 1.8 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Coriander Leaf Spices have 2.6 times more Carbohydrate, 2.8 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 1 lb.
• Both Dried Coriander Leaf Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.