Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	20.4% 592kcal	9.62% 279kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	4.93% 4.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	40% 52g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	10% 7.27g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	27.4% 10.4g	38g per day for Men 19-50 years
Protein	36% 20g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.6% 293μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	47% 0.61mg	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	58.5% 234μg	68.5% 274μg	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	1.22% 1.1mg	630% 567mg	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	242% 36.3mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1133% 1360μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	8.7% 87mg	125% 1246mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	198% 1.8mg	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	53.5% 4.3mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	165% 694mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	276% 6.36mg	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	163% 1139mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	131% 4466mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	53.3% 29.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	14% 211mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Dried Coriander Leaf:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B6 and 35.3 times more Vitamin E than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain more Vitamin A, 3.9 times more Vitamin B1, 5.4 times more Vitamin B2, 2.6 times more Vitamin B3, 515.2 times more Vitamin C and 438.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Vitamin B9 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Dried Coriander Leaf:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 14.3 times more Calcium, 9.9 times more Iron, 5.5 times more Magnesium, 3.1 times more Manganese, 9.2 times more Potassium and 70.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Energy, 10.7 times more Fat, 61.5 times more Saturated Fat, more Omega 3 and 104.3 times more Omega 6 than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 2.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Dried Coriander Leaf Spices have similar amounts of Fiber and Protein per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Dried Coriander Leaf Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.