Comparing Nutrients in 5 ounces Coriander Seed VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Energy	14.6% 422kcal	18.3% 532kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	32.5% 31.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	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	60% 78g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59.4g	39% 15g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	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	NA	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	0% 0μg	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	33% 29.8mg	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	NA	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Calcium	100% 1005mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	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	289% 23mg	1176% 94mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	124% 519mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	83% 580mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	74.5% 2534mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	13.4% 7.37μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.31% 11.4g	3700g per day for Men 19-50 years

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

• Coriander Seed Spices have 2.7 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Coriander Seed 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 Coriander Seed vs Cumin Seed:

• Coriander Seed Spices have 5 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Calcium, 4.1 times more Iron, 1.8 times more Manganese, 1.4 times more Potassium and 4.8 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Coriander Seed Spices have 1.2 times more Carbohydrate and 4 times more Fiber than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.