Comparing Nutrients in 5 ounces Dried Coriander Leaf VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Energy	13.6% 395kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	4.4% 3.2g	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	39% 15g	38g per day for Men 19-50 years
Protein	55.5% 31g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Vitamin A	46% 415μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	40.6% 6.5mg	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	47.4% 0.62mg	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	3.54% 14μg	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	12% 11mg	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	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1606% 1927μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Calcium	177% 1766mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	137% 1.23mg	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	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	234% 984mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	392% 9mg	205% 4.72mg	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	101% 707mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	75.5% 41.5μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	20% 299mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 4.6 times more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 27.4 times more Vitamin B9, 73.6 times more Vitamin C and 251.8 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain 3.2 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Coriander Leaf Spices have 1.3 times more Calcium, 2.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 5.6 times more Selenium and 1.3 times more Sodium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.6 times more Iron than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices have 3.2 times more Sugars and 1.2 times more Protein than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 4.7 times more Fat, 13.3 times more Saturated Fat, more Omega 3 and 9.5 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.