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

Macros Ratio

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

Macro Nutrients

	Dried Coriander Leaf	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 554kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	20% 14.4g	7.47% 5.4g	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	54.3% 20.6g	58% 22g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	123% 1.6mg	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	136% 544μg	118% 470μg	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	1250% 1125mg	3.1% 2.78mg	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	13.6% 2.04mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	247% 2473mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	404% 3.63mg	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	1053% 84.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	182% 4.2mg	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	136% 955mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B6 and 25.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 7 oz.
• Both Dried Coriander Leaf Spices as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Coriander Leaf Spices have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Copper and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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