Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	40% 1155kcal	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	32.4% 10.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	79.5% 103g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	58% 22g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	17.5% 0.21mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	1250% 1125mg	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	345% 51.8mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	2248% 2698μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	14% 139mg	247% 2473mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	1053% 84.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	328% 1377mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	261% 8863mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	28% 419mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	85% 9.37mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Dried Coriander Leaf:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Vitamin B6 and 25.3 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain more Vitamin A, 11.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.5 times more Vitamin B3, 404.8 times more Vitamin C and 503.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Coriander Leaf Spices have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Dried Coriander Leaf:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 17.8 times more Calcium, 11.2 times more Iron, 5.4 times more Magnesium, 3 times more Manganese, 5.3 times more Potassium and 70.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Coriander Leaf Spices have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Energy, 10.4 times more Fat, 45.4 times more Saturated Fat, more Omega 3 and 99.9 times more Omega 6 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 2.2 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Dried Coriander Leaf Spices have similar amounts of Fiber and Protein per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.