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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Coriander Leaf Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Vitamin B6 and 35.3 times more Vitamin E than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B9 per 100 g.
• Both Dried Coriander Leaf Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Dried Coriander Leaf Spices have 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.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Phosphorus and 2.7 times more Selenium than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Copper and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Coriander Leaf Spices have 2.3 times more Carbohydrate and 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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.
• Both Dried Coriander Leaf Spices and Oil Roasted Sunflower Seed Kernels have similar amounts of Fiber and Protein per 100 g.
• Both Dried Coriander Leaf Spices as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.