Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Sunflower Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Dried Coriander Leaf	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	46% 415μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	147% 1.9mg	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	97% 388μg	80.4% 322μg	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	2.2% 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	9.73% 1.46mg	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	177% 1766mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	120% 2.76mg	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	97% 682mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 97.7 times more Vitamin A, 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B9, 404.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B6 and 34.1 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Vitamin B1 per 5 oz.
• Both Dried Coriander Leaf Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Coriander Leaf Spices have 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.
• While Dried Sunflower Seed Kernels contain 1.4 times more Phosphorus and 1.8 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 2.6 times more Carbohydrate, 2.8 times more Sugars and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Dried Coriander Leaf Spices and Dried Sunflower Seed Kernels have similar amounts of Protein per 5 oz.
• Both Dried Coriander Leaf Spices as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.