Comparing Nutrients in 5 ounces Coriander Seed VS Ground Mace

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Ground Mace	5%	56%	39%

Macro Nutrients

	Coriander Seed	Ground Mace	Recommended Dietary Allowance
Energy	14.6% 422kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	26% 25g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	42% 13.5g	32g per day for Men 19-50 years
Omega 3	NA	7.1% 0.11g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.5g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	55% 71.6g	130g per day for Men 19-50 years
Sugars	NA	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	156% 59.4g	75.3% 28.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Ground Mace	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	12% 1.9mg	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	17.4% 0.23mg	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	27% 108μg	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Ground Mace	Recommended Dietary Allowance
Calcium	100% 1005mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	389% 3.5mg	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	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	92% 2.13mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	53% 1796mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	67.5% 37μg	6.96% 3.83μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.66mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Ground Mace per 5 oz

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

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

• 5 ounces of Coriander Seed have 1.6 times more Vitamin B3 than Ground Mace.
• While 5 oz of Ground Mace Spices contain more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed and Ground Mace provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Coriander Seed have insufficient amounts of Vitamin A and Vitamin B9
• Both Coriander Seed Spices as well as Ground Mace Spices have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Coriander Seed have 2.8 times more Calcium, 2 times more Magnesium, 1.3 times more Manganese, 3.7 times more Phosphorus, 2.7 times more Potassium, 9.7 times more Selenium and 2 times more Zinc than Ground Mace.
• While 5 oz of Ground Mace Spices contain 2.5 times more Copper and 2.3 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed and Ground Mace contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Coriander Seed have 2.1 times more Fiber and 1.8 times more Protein than Ground Mace.
• While 5 oz of Ground Mace Spices contain 1.6 times more Energy, 1.8 times more Fat, 9.6 times more Saturated Fat and 2.5 times more Omega 6 than Coriander Seed Spices.
• Both Coriander Seed and Ground Mace offer comparable quantities of Carbohydrate per five ounces.