Comparing Nutrients in 7 ounces Coriander Seed VS Garlic Powder

Macros Ratio

	Protein	Fat	Carbs
Coriander Seed	12%	37%	51%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Coriander Seed	Garlic Powder	Recommended Dietary Allowance
Energy	20.4% 591kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	20.4% 3.47g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	6.65% 4.82g	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	0.85% 0.62g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 4.07g	g per day for Men 19-50 years
Fiber	219% 83g	47% 18g	38g per day for Men 19-50 years
Protein	44% 24.5g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Coriander Seed	Garlic Powder	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	252% 3.3mg	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	23.3% 93μg	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	2.65% 2.4mg	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	8.86% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coriander Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	141% 1407mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	118% 1.06mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	164% 3.77mg	84.5% 1.94mg	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	117% 822mg	700mg per day for Men 19-50 years
Potassium	74% 2514mg	69.6% 2367mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	86.2% 47.4μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	84.8% 9.33mg	54% 5.93mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.35% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Coriander Seed VS Garlic Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Coriander Seed versus 7 oz of Garlic Powder to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Coriander Seed have 2.1 times more Vitamin B2, 2.7 times more Vitamin B3 and 17.5 times more Vitamin C than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 1.8 times more Vitamin B1 and more Vitamin B9 than Coriander Seed Spices.
• 7 ounces of Coriander Seed have insufficient amounts of Vitamin B9
• 7 ounces of Garlic Powder have insufficient amounts of Vitamin C
• Both Coriander Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Coriander Seed vs Garlic Powder:

• 7 ounces of Coriander Seed have 9 times more Calcium, 1.8 times more Copper, 2.9 times more Iron, 4.3 times more Magnesium, 1.9 times more Manganese and 1.6 times more Zinc than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 1.7 times more Sodium than Coriander Seed Spices.
• Both Coriander Seed and Garlic Powder contain similar levels of Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Coriander Seed have 24.3 times more Fat, 4 times more Saturated Fat, 12.2 times more Omega 6 and 4.7 times more Fiber than Garlic Powder.
• While 7 oz of Garlic Powder Spices contain 1.3 times more Carbohydrate and 1.3 times more Protein than Coriander Seed Spices.
• Both Coriander Seed and Garlic Powder offer comparable quantities of Energy per seven ounces.
• 7 ounces of Garlic Powder provide inadequate amounts of Omega 6