Comparing Nutrients in 300 calories Coriander Seed VS Dried Butternuts

Weight per 300 calories

• Coriander Seed: 101g
• Dried Butternuts: 49g

Dried Butternuts have 2.1 times more energy per unit of mass than Coriander Seed Spices, which is very high in comparison to other foods. Coriander Seed having high energy density.

Discover which food has more nutrients per 300 calories - Coriander Seed or Dried Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Coriander Seed	Dried Butternuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	28.8% 28g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	NA	267% 4.27g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	4.54% 5.9g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	g per day for Men 19-50 years
Fiber	111% 42g	6.06% 2.3g	38g per day for Men 19-50 years
Protein	22.2% 12.5g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 2.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.5% 0.29mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	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	8.1% 32.4μg	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	23.5% 21mg	1.74% 1.57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Dried Butternuts	Recommended Dietary Allowance
Calcium	71.4% 714mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	24.5% 0.22mg	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	205% 16.4mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	140% 3.2mg	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	59% 412mg	31.2% 219mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	6.07% 206mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	15.3% 8.43μg	55μg per day for Men 19-50 years
Sodium	2.35% 35.2mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.9g	0.044% 1.64g	3700g per day for Men 19-50 years

Coriander Seed VS Dried Butternuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Coriander Seed or Dried Butternuts?

Lets compare vitamin content per 300 calories of Coriander Seed vs Dried Butternuts:

• 300 calories of Coriander Seed have 1.3 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3 and 13.5 times more Vitamin C than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain more Vitamin B9 than Coriander Seed Spices.
• 300 calories of Coriander Seed have insufficient amounts of Vitamin B9
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Coriander Seed Spices as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Coriander Seed vs Dried Butternuts:

• 300 calories of Coriander Seed have 27.5 times more Calcium, 4.4 times more Copper, 8.3 times more Iron, 2.9 times more Magnesium, 1.9 times more Phosphorus, 6.2 times more Potassium, 3.1 times more Selenium and 3.1 times more Zinc than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 1.7 times more Manganese than Coriander Seed Spices.
• 300 calories of Dried Butternuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Coriander Seed have 9.4 times more Carbohydrate and 18.3 times more Fiber than Dried Butternuts.
• While 300 kcal of Dried Butternuts contain 1.6 times more Fat and 9.4 times more Omega 6 than Coriander Seed Spices.
• Both Coriander Seed and Dried Butternuts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate