Comparing Nutrients in 5 ounces Coriander Seed VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Coriander Seed	Garlic Powder	Recommended Dietary Allowance
Energy	14.6% 422kcal	16% 469kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	79.3% 103g	130g per day for Men 19-50 years
Sugars	NA	4.75% 3.44g	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	0.61% 0.44g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2.9g	g per day for Men 19-50 years
Fiber	156% 59.4g	33.6% 12.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	42% 23.5g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	7.05% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	180% 2.34mg	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	16.7% 66.6μg	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	1.9% 1.7mg	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	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	100% 1005mg	11% 112mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	84% 0.76mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	60.3% 1.4mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	61.6% 34μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	5.67% 85mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	38.5% 4.24mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.25% 9.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Garlic Powder per 5 oz

Compare the macro and micronutrient content in 5 oz of Coriander Seed versus 5 oz of Garlic Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Coriander Seed have 2.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 17.5 times more Vitamin C than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 1.8 times more Vitamin B1 and more Vitamin B9 than Coriander Seed Spices.
• 5 ounces of Coriander Seed have insufficient amounts of Vitamin B9
• 5 ounces of Garlic Powder have insufficient amounts of Vitamin C
• Both Coriander Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coriander Seed vs Garlic Powder:

• 5 ounces of Coriander Seed have 9 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 1.9 times more Manganese and 1.6 times more Zinc than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 1.7 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed and Garlic Powder contain similar levels of Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coriander Seed have 24.3 times more Fat, 4 times more Saturated Fat, 12.2 times more Omega 6 and 4.7 times more Fiber than Garlic Powder.
• While 5 oz of Garlic Powder Spices contain 1.3 times more Carbohydrate and 1.3 times more Protein than Coriander Seed Spices.
• Both Coriander Seed and Garlic Powder offer comparable quantities of Energy per five ounces.
• 5 ounces of Garlic Powder provide inadequate amounts of Omega 6