Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	29% 839kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	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	25% 32.4g	57% 74g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	12.3% 123mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	752% 60mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dried Coriander Leaf per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B6 and 35.3 times more Vitamin E than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain more Vitamin A, 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 515.2 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Coriander Leaf provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain 14.3 times more Calcium, 9.9 times more Iron, 5.5 times more Magnesium, 3.1 times more Manganese, 9.2 times more Potassium and 70.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Coriander Leaf contain similar levels of Copper and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.1 times more Energy, 10.7 times more Fat, 61.5 times more Saturated Fat, more Omega 3 and 104.3 times more Omega 6 than Dried Coriander Leaf.
• While 5 oz of Dried Coriander Leaf Spices contain 2.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dried Coriander Leaf offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3 and Omega 6