Comparing Nutrients in 7 ounces Coriander Seed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.4% 591kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	219% 83g	55.4% 21g	38g per day for Men 19-50 years
Protein	44% 24.5g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	121% 1.57mg	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	0% 0μg	116% 464μg	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	46.3% 41.7mg	2.43% 2.2mg	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	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	141% 1407mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	398% 3.58mg	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	405% 32.4mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	179% 4.13mg	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	116% 812mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	74% 2514mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	84.8% 9.33mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Coriander Seed vs Oil Roasted Sunflower Seeds:

• Coriander Seed Spices have 19.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B1, 1.9 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Coriander Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Coriander Seed vs Oil Roasted Sunflower Seeds:

• Coriander Seed Spices have 8.1 times more Calcium, 3.8 times more Iron, 2.6 times more Magnesium, 2.6 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2.8 times more Phosphorus and 3 times more Selenium than Coriander Seed Spices.
• Both Coriander Seed Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Coriander Seed Spices have 2.4 times more Carbohydrate and 4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 2.9 times more Fat, 7.1 times more Saturated Fat, 19.5 times more Omega 6 and 1.6 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.