Comparing Nutrients in 7 ounces Coriander Seed VS Cumin Seed

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Cumin Seed	16%	45%	39%

Macro Nutrients

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Energy	20.4% 591kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	45.6% 44g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	9.5% 3.05g	32g per day for Men 19-50 years
Omega 3	NA	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	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	84% 109g	67.5% 87.8g	130g per day for Men 19-50 years
Sugars	NA	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	219% 83g	55% 21g	38g per day for Men 19-50 years
Protein	44% 24.5g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.5% 0.47mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	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	NA	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	0% 0μg	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	46.3% 41.7mg	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	NA	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Cumin Seed	Recommended Dietary Allowance
Calcium	141% 1407mg	185% 1848mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	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	405% 32.4mg	1646% 132mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	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	116% 812mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	74% 2514mg	104% 3548mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	22.2% 333mg	1500mg per day for Men 19-50 years
Zinc	84.8% 9.33mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.43% 16g	3700g per day for Men 19-50 years

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

• Coriander Seed Spices have 2.7 times more Vitamin C than Cumin Seed Spices.
• While Cumin Seed Spices contain more Vitamin A, 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin B9 than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Vitamin B2 per 7 oz.
• Both Coriander Seed 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 Coriander Seed vs Cumin Seed:

• Coriander Seed Spices have 5 times more Selenium than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Calcium, 4.1 times more Iron, 1.8 times more Manganese, 1.4 times more Potassium and 4.8 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed Spices and Cumin Seed Spices have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Coriander Seed Spices have 1.2 times more Carbohydrate and 4 times more Fiber than Cumin Seed Spices.
• While Cumin Seed Spices contain 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 6 and 1.4 times more Protein than Coriander Seed Spices.
• Both Coriander Seed Spices as well as Cumin Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.