Comparing Nutrients in 100 grams Dried Coriander Leaf VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Dried Coriander Leaf	26%	13%	61%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Energy	9.62% 279kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	4.93% 4.8g	18.3% 17.8g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42.3% 55g	130g per day for Men 19-50 years
Sugars	10% 7.27g	NA	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	27.4% 10.4g	110% 42g	38g per day for Men 19-50 years
Protein	39% 22g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Dried Coriander Leaf	Coriander Seed	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67% 10.7mg	13.3% 2.13mg	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	47% 0.61mg	NA	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	0% 0μg	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	23.3% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1133% 1360μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Coriander Leaf	Coriander Seed	Recommended Dietary Allowance
Calcium	125% 1246mg	71% 709mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	108% 0.98mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	165% 694mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	276% 6.36mg	82.6% 1.9mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	131% 4466mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	53.3% 29.3μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	14% 211mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	43% 4.7mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	0.24% 8.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Coriander Leaf vs Coriander Seed:

• Dried Coriander Leaf Spices have more Vitamin A, 5.2 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B9 and 27 times more Vitamin C than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Coriander Leaf vs Coriander Seed:

• Dried Coriander Leaf Spices have 1.8 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 3.5 times more Potassium and 6 times more Sodium than Coriander Seed Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Phosphorus, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Coriander Leaf Spices have 1.8 times more Protein than Coriander Seed Spices.
• While Coriander Seed Spices contain 3.7 times more Fat, 8.6 times more Saturated Fat, 5.3 times more Omega 6 and 4 times more Fiber than Dried Coriander Leaf Spices.
• Both Dried Coriander Leaf Spices and Coriander Seed Spices have similar amounts of Energy and Carbohydrate per 100 g.
• Both Dried Coriander Leaf Spices as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.