Comparing Nutrients in 14 ounces Roasted Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Saffron	13%	15%	72%

Macro Nutrients

	Roasted Almonds	Saffron	Recommended Dietary Allowance
Energy	82% 2373kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	308% 4.93g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	200% 259g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	149% 83g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	308% 4mg	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	54.6% 218μg	92% 369μg	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	0% 0mg	356% 321mg	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	632% 95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Saffron	Recommended Dietary Allowance
Calcium	106% 1064mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	145% 1.3mg	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	185% 15mg	551% 44mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	249% 1048mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	4902% 113mg	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	267% 1869mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	201% 6842mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.28% 47.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Saffron:

• Dry Roasted Almonds have 4.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 1.5 times more Vitamin B1, 7.4 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Saffron:

• Dry Roasted Almonds have 2.4 times more Calcium, 3.4 times more Copper, 1.9 times more Phosphorus and 3 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3 times more Iron, 12.7 times more Manganese, 2.4 times more Potassium, 2.8 times more Selenium and 49.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Saffron Spices have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.9 times more Energy, 9 times more Fat, 2.6 times more Saturated Fat, 17.2 times more Omega 6, 2.8 times more Fiber and 1.8 times more Protein than Saffron Spices.
• While Saffron Spices contain 124.2 times more Omega 3 and 3.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.