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

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Coriander Leaf	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.6% 395kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	26.2% 34g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	5.34% 3.87g	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	38.8% 14.7g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Roasted Sunflower Seeds	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	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	177% 1766mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	288% 2.6mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	130% 3mg	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	234% 1637mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have more Vitamin A, 11.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.5 times more Vitamin B3, 404.8 times more Vitamin C and 503.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B6 and 25.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Coriander Leaf Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Coriander Leaf Spices have 17.8 times more Calcium, 11.2 times more Iron, 5.4 times more Magnesium, 3 times more Manganese, 5.3 times more Potassium and 70.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 2.2 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 10.4 times more Fat, 45.4 times more Saturated Fat, more Omega 3 and 99.9 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Fiber and Protein per 5 oz.
• Both Dried Coriander Leaf Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.