Comparing Nutrients in 1 pound Coriander Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.6% 1352kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.6g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	500% 190g	127% 48g	38g per day for Men 19-50 years
Protein	100% 56g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	276% 3.6mg	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	265% 1061μg	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	106% 95mg	5.54% 5mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	322% 3216mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	909% 8.2mg	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	925% 74mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	356% 1497mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	375% 8.6mg	410% 9.43mg	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	265% 1855mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	169% 5747mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Coriander Seed versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Coriander Seed vs Oil Roasted Sunflower Seeds:

• 1 pound of Coriander Seed has 19.1 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Coriander Seed have insufficient amounts of Vitamin B9
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Coriander Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Coriander Seed vs Oil Roasted Sunflower Seeds:

• 1 pound of Coriander Seed has 8.1 times more Calcium, 3.8 times more Iron, 2.6 times more Magnesium, 2.6 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Copper, 2.8 times more Phosphorus and 3 times more Selenium than Coriander Seed Spices.
• Both Coriander Seed and Oil Roasted Sunflower Seeds contain similar levels of Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Coriander Seed has 2.4 times more Carbohydrate and 4 times more Fiber than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2 times more Energy, 2.9 times more Fat, 7.1 times more Saturated Fat, 19.5 times more Omega 6 and 1.6 times more Protein than Coriander Seed Spices.