Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Dried Coriander Leaf	Almonds	Recommended Dietary Allowance
Energy	13.6% 395kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	38.8% 14.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Almonds	Recommended Dietary Allowance
Vitamin A	46% 415μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 388μg	15.6% 62.4μg	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	893% 803mg	0% 0mg	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	9.73% 1.46mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Almonds	Recommended Dietary Allowance
Calcium	177% 1766mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	162% 1.46mg	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	752% 60mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have more Vitamin A, 6.1 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 4.5 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 24.9 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Coriander Leaf vs Almonds:

• Dried Coriander Leaf Spices have 4.6 times more Calcium, 1.7 times more Copper, 11.4 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 6.1 times more Potassium, 7.1 times more Selenium, 211 times more Sodium and 1.5 times more Zinc than Almonds.
• Both Dried Coriander Leaf Spices and Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 2.4 times more Carbohydrate and 1.7 times more Sugars than Almonds.
• While Almonds contain 2.1 times more Energy, 10.4 times more Fat, 33.1 times more Saturated Fat and 37.6 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Dried Coriander Leaf Spices as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.