Comparing Nutrients in 300 calories Roasted Almonds VS Dried Coriander Leaf

Weight per 300 calories

• Roasted Almonds: 50.2g
• Dried Coriander Leaf: 108g

Roasted Almonds have 2.1 times more energy per 100g than Dried Coriander Leaf. It has very high energy density when compared to other foods. Dried Coriander Leaf Spices having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Dried Coriander Leaf?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Roasted Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	5.3% 5.14g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	2.07% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	43% 56g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	10.8% 7.8g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	29.4% 11g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	35% 315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	50.5% 0.66mg	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	6.9% 27.6μg	73.7% 295μg	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	677% 609mg	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	80% 12mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1218% 1462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	13.4% 134mg	134% 1340mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	213% 1.92mg	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	23.4% 1.87mg	571% 45.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	297% 6.83mg	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	33.8% 236mg	74% 517mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	141% 4802mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	57.3% 31.5μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	46% 5.08mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.21% 7.85g	3700g per day for Men 19-50 years

Roasted Almonds VS Dried Coriander Leaf Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Dried Coriander Leaf?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Dried Coriander Leaf:

• 300 calories of Roasted Almonds have 10.8 times more Vitamin E than Dried Coriander Leaf.
• While 300 kcal of Dried Coriander Leaf Spices contain more Vitamin A, 34.9 times more Vitamin B1, 2.7 times more Vitamin B2, 6.3 times more Vitamin B3, 9.6 times more Vitamin B6, 10.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Dried Coriander Leaf:

• 300 kcal of Dried Coriander Leaf Spices contain 10 times more Calcium, 3.5 times more Copper, 24.4 times more Iron, 5.3 times more Magnesium, 6.1 times more Manganese, 2.2 times more Phosphorus, 13.4 times more Potassium, 31.4 times more Selenium, 150.8 times more Sodium and 3.1 times more Zinc than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 5.1 times more Fat, 16.6 times more Saturated Fat and 18.4 times more Omega 6 than Dried Coriander Leaf.
• While 300 kcal of Dried Coriander Leaf Spices contain 5.3 times more Carbohydrate, 3.2 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Coriander Leaf offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Coriander Leaf provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Dried Coriander Leaf Spices provide inadequate amounts of Omega 3 in 300 calories.