Comparing Nutrients in 5 ounces Sunflower Seeds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	28.5% 828kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	57% 74g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	14.2% 10.3g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	66.5% 0.86mg	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	80.4% 322μg	97% 388μg	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	2.2% 2mg	893% 803mg	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	332% 50mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	11% 111mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	281% 2.53mg	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	93% 7.44mg	752% 60mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	392% 9mg	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	134% 936mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Dried Coriander Leaf:

• Dried Sunflower Seed Kernels have 2.2 times more Vitamin B6 and 34.1 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 97.7 times more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 404.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Dried Coriander Leaf:

• Dried Sunflower Seed Kernels have 1.4 times more Phosphorus and 1.8 times more Selenium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 16 times more Calcium, 8.1 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 6.9 times more Potassium and 23.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 10.8 times more Fat, 38.7 times more Saturated Fat, more Omega 3 and 70.3 times more Omega 6 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 2.6 times more Carbohydrate and 2.8 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Fiber and Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.