Comparing Nutrients in 500 calories Dried Coriander Leaf VS Cumin Seed

Weight per 500 calories

• Dried Coriander Leaf: 179g
• Cumin Seed: 133g

Cumin Seed Spices have 1.3 times more energy per unit of mass than Dried Coriander Leaf Spices, which is high in comparison to other foods. Dried Coriander Leaf having high energy density.

Which food has more nutrients per 500 calories - Dried Coriander Leaf or Cumin Seed?

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.83% 8.57g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	45.4% 59g	130g per day for Men 19-50 years
Sugars	18% 13g	4.14% 3g	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	49% 18.6g	37% 14g	38g per day for Men 19-50 years
Protein	70% 39.3g	42.4% 23.7g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Vitamin A	58.3% 525μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	207% 2.7mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	44.6% 0.58mg	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	123% 491μg	3.33% 13.3μg	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	1128% 1016mg	11.4% 10.3mg	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	12.3% 1.85mg	29.6% 4.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2030% 2436μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Calcium	223% 2233mg	124% 1241mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	128% 1.16mg	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	951% 76mg	1106% 88.5mg	8mg per day for Men 19-50 years
Magnesium	296% 1244mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	495% 11.4mg	193% 4.44mg	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	123% 862mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	235% 8004mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	12.6% 6.93μg	55μg per day for Men 19-50 years
Sodium	25.2% 378mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	77% 8.46mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Coriander Leaf vs Cumin Seed:

• Dried Coriander Leaf Spices have 6.2 times more Vitamin A, 2.7 times more Vitamin B1, 6.2 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B6, 36.8 times more Vitamin B9, 98.9 times more Vitamin C and 338.4 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain 2.4 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Coriander Leaf vs Cumin Seed:

• Dried Coriander Leaf Spices have 1.8 times more Calcium, 2.8 times more Copper, 2.5 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 7.6 times more Selenium, 1.7 times more Sodium and 1.3 times more Zinc than Cumin Seed Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Coriander Leaf Spices have 1.6 times more Carbohydrate, 4.3 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Cumin Seed Spices.
• While Cumin Seed Spices contain 3.5 times more Fat, 9.9 times more Saturated Fat, more Omega 3 and 7 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Energy per 500 kcal.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.