Comparing Nutrients in 5 ounces Coriander Seed VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Coriander Seed	Ground Ginger	Recommended Dietary Allowance
Energy	14.6% 422kcal	16.4% 475kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	NA	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	6.63% 4.8g	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	3.5% 2.52g	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	% 1.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	156% 59.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Ground Ginger	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	85.2% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	68.3% 0.89mg	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	4.6% 18.4μg	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	1.1% 0.99mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Ground Ginger	Recommended Dietary Allowance
Calcium	100% 1005mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	75.6% 0.68mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	72.2% 303mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	2052% 47.2mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	55% 1871mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Ground Ginger per 5 oz

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

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

• 5 ounces of Coriander Seed have 5.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 30 times more Vitamin C than Ground Ginger.
• While 5 oz of Ground Ginger Spices contain 4.5 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• 5 ounces of Coriander Seed have insufficient amounts of Vitamin B9
• 5 ounces of Ground Ginger have insufficient amounts of Vitamin C
• Both Coriander Seed Spices as well as Ground Ginger Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Coriander Seed vs Ground Ginger:

• 5 ounces of Coriander Seed have 6.2 times more Calcium, 2 times more Copper, 1.5 times more Magnesium, 2.4 times more Phosphorus, 1.3 times more Sodium and 1.3 times more Zinc than Ground Ginger.
• While 5 oz of Ground Ginger Spices contain 17.5 times more Manganese and 2.1 times more Selenium than Coriander Seed Spices.
• Both Coriander Seed and Ground Ginger contain similar levels of Iron and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coriander Seed have 4.2 times more Fat, 2.5 times more Omega 6, 3 times more Fiber and 1.4 times more Protein than Ground Ginger.
• While 5 oz of Ground Ginger Spices contain 2.6 times more Saturated Fat and 1.3 times more Carbohydrate than Coriander Seed Spices.
• Both Coriander Seed and Ground Ginger offer comparable quantities of Energy per five ounces.