Comparing Nutrients in 7 ounces Dried Coriander Leaf VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Energy	19% 554kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	20.4% 3.47g	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	84% 109g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	54.3% 20.6g	219% 83g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	44% 24.5g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Coriander Seed	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	26.4% 4.23mg	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	93% 1.2mg	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	136% 544μg	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	1250% 1125mg	46.3% 41.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Calcium	247% 2473mg	141% 1407mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	215% 1.93mg	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	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	156% 655mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	164% 3.77mg	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	116% 812mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	74% 2514mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	84.8% 9.33mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.48% 17.6g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B9 and 27 times more Vitamin C than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Coriander Leaf Spices have 1.8 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.5 times more Potassium and 6 times more Sodium than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Phosphorus, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Coriander Leaf Spices have 1.8 times more Protein than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.7 times more Fat, 8.6 times more Saturated Fat, 5.3 times more Omega 6 and 4 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.