Comparing Nutrients in 7 ounces Dried Beechnuts VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Dried Beechnuts	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	39.4% 1143kcal	19% 554kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	3.83% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	20% 14.4g	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	NA	54.3% 20.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	93% 1.2mg	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	56% 224μg	136% 544μg	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	34% 30.8mg	1250% 1125mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	0.2% 2mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	394% 3.54mg	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	61% 4.9mg	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	548% 12.6mg	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	0% 0mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	NA	106% 58μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dried Coriander Leaf per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Dried Coriander Leaf to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Dried Coriander Leaf:

• 7 oz of Dried Coriander Leaf Spices contain more Vitamin A, 4.1 times more Vitamin B1, 4 times more Vitamin B2, 12.2 times more Vitamin B3, 2.4 times more Vitamin B9 and 36.6 times more Vitamin C than Dried Beechnuts.
• Both Dried Beechnuts and Dried Coriander Leaf provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Dried Beechnuts as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Dried Coriander Leaf:

• 7 oz of Dried Coriander Leaf Spices contain 1246 times more Calcium, 2.7 times more Copper, 17.3 times more Iron, more Magnesium, 4.7 times more Manganese, more Phosphorus, 4.4 times more Potassium, 5.6 times more Sodium and 13.1 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 2.1 times more Energy, 10.5 times more Fat, 49.7 times more Saturated Fat, more Omega 3 and 56.1 times more Omega 6 than Dried Coriander Leaf.
• While 7 oz of Dried Coriander Leaf Spices contain 1.6 times more Carbohydrate and 3.5 times more Protein than Dried Beechnuts.
• 7 ounces of Dried Coriander Leaf provide inadequate amounts of Omega 3 and Omega 6