Comparing Nutrients in 7 ounces Dried Coriander Leaf VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Energy	19% 554kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	9.78% 9.5g	45.6% 44g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	9.5% 3.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	3.83% 0.65g	36.2% 6.16g	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	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	20% 14.4g	6.16% 4.47g	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	55% 21g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Vitamin A	64.6% 581μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	56.8% 9.1mg	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	66.4% 0.86mg	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	4.96% 20μg	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	17% 15.3mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2248% 2698μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Cumin Seed	Recommended Dietary Allowance
Calcium	247% 2473mg	185% 1848mg	1000mg per day for Men 19-50 years
Copper	394% 3.54mg	191% 1.72mg	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	1646% 132mg	8mg per day for Men 19-50 years
Magnesium	328% 1377mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	548% 12.6mg	288% 6.6mg	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	136% 955mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	261% 8863mg	104% 3548mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	28% 419mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	85% 9.37mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.43% 16g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices have 4.6 times more Vitamin A, 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 27.4 times more Vitamin B9, 73.6 times more Vitamin C and 251.8 times more Vitamin K than Cumin Seed Spices.
• While Cumin Seed Spices contain 3.2 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Coriander Leaf Spices have 1.3 times more Calcium, 2.1 times more Copper, 1.9 times more Magnesium, 1.9 times more Manganese, 2.5 times more Potassium, 5.6 times more Selenium and 1.3 times more Sodium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.6 times more Iron than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Coriander Leaf Spices have 3.2 times more Sugars and 1.2 times more Protein than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 4.7 times more Fat, 13.3 times more Saturated Fat, more Omega 3 and 9.5 times more Omega 6 than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Cumin Seed Spices have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Dried Coriander Leaf Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.