Comparing Nutrients in 5 ounces Cumin Seed VS Coriander Seed

Macros Ratio

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

Macro Nutrients

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Energy	18.3% 532kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	60% 78g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	39% 15g	156% 59.4g	38g per day for Men 19-50 years
Protein	45% 25.2g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	19% 3mg	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	47.4% 0.62mg	NA	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	3.54% 14μg	0% 0μg	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	12% 11mg	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	31.5% 4.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.38% 7.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cumin Seed	Coriander Seed	Recommended Dietary Allowance
Calcium	132% 1320mg	100% 1005mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	154% 1.4mg	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	1176% 94mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	124% 519mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	117% 2.7mg	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	101% 707mg	83% 580mg	700mg per day for Men 19-50 years
Potassium	74.5% 2534mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.37μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Cumin Seed Spices have more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• While Coriander Seed Spices contain 2.7 times more Vitamin C than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Vitamin B2 per 5 oz.
• Both Cumin Seed Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cumin Seed Spices have 1.3 times more Calcium, 4.1 times more Iron, 1.8 times more Manganese, 1.2 times more Phosphorus, 1.4 times more Potassium and 4.8 times more Sodium than Coriander Seed Spices.
• While Coriander Seed Spices contain 5 times more Selenium than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Copper, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cumin Seed Spices have 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.
• While Coriander Seed Spices contain 4 times more Fiber than Cumin Seed Spices.
• Both Cumin Seed Spices and Coriander Seed Spices have similar amounts of Carbohydrate per 5 oz.
• Both Cumin Seed Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.