Comparing Nutrients in 500 calories Coriander Leaves VS Sunflower Seeds

Weight per 500 calories

• Coriander Leaves: 2174g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 25.4 times more energy per unit of mass than Raw Coriander Leaves, which is very high in comparison to other foods. Coriander Leaves having very low energy density.

Which food has more nutrients per 500 calories - Coriander Leaves or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Coriander Leaves	31%	17%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 79.8g	13% 17g	130g per day for Men 19-50 years
Sugars	26% 19g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	160% 61g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	82.7% 46.3g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	814% 7326μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.46mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	271% 3.52mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	248% 12.4mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	249% 3.24mg	88.6% 1.15mg	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	337% 1348μg	48.6% 194μg	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	652% 587mg	1.33% 1.2mg	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	362% 54.3mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5616% 6739μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	146% 1457mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	543% 4.9mg	171% 1.54mg	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	481% 38.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	135% 565mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	403% 9.26mg	72.6% 1.67mg	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	149% 1043mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	333% 11326mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	54% 2005g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 2852.3 times more Vitamin A, 11.6 times more Vitamin B2, 3.4 times more Vitamin B3, 12.8 times more Vitamin B5, 2.8 times more Vitamin B6, 6.9 times more Vitamin B9, 489.7 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Coriander Leaves and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Coriander Leaves vs Sunflower Seeds:

• Raw Coriander Leaves have 21.8 times more Calcium, 3.2 times more Copper, 8.6 times more Iron, 2 times more Magnesium, 5.5 times more Manganese, 1.8 times more Phosphorus, 20.5 times more Potassium, 129.8 times more Sodium, 2.5 times more Zinc and 495 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Selenium than Raw Coriander Leaves.

Comparison of macro-nutrients per 500 calories:

• Raw Coriander Leaves have 4.7 times more Carbohydrate, 8.4 times more Sugars, 8.3 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Fat, 12.5 times more Saturated Fat and 22.7 times more Omega 6 than Raw Coriander Leaves.
• Both Raw Coriander Leaves and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Raw Coriander Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.