Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Energy	13.6% 395kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	60% 78g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	NA	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	156% 59.4g	38g per day for Men 19-50 years
Protein	55.5% 31g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Coriander Seed	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	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.5% 0.86mg	NA	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	0% 0μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Calcium	177% 1766mg	100% 1005mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	154% 1.4mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	117% 2.7mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B9 and 27 times more Vitamin C than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Coriander Leaf Spices have 1.8 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.5 times more Potassium and 6 times more Sodium than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Phosphorus, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 1.8 times more Protein than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.7 times more Fat, 8.6 times more Saturated Fat, 5.3 times more Omega 6 and 4 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.