Comparing Nutrients in 14 ounces Saffron VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Energy	42.4% 1230kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.2g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	308% 4.93g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 259g	187% 243g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.33g	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	40.7% 15.5g	159% 60.3g	38g per day for Men 19-50 years
Protein	81% 45.4g	160% 89.4g	56g per day for Men 19-50 years

Vitamins

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	121% 1.58mg	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	92% 369μg	391% 1564μg	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	356% 321mg	20% 18mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Calcium	44% 441mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	308% 2.77mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	551% 44mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	249% 1048mg	130% 548mg	420mg per day for Men 19-50 years
Manganese	4902% 113mg	192% 4.4mg	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	143% 1000mg	230% 1611mg	700mg per day for Men 19-50 years
Potassium	201% 6842mg	159% 5394mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	101% 11mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Saffron VS Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Saffron versus 14 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Saffron vs Red Kidney Beans:

• 14 ounces of Saffron have more Vitamin A, 1.2 times more Vitamin B2, 2.5 times more Vitamin B6 and 18 times more Vitamin C than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B9 than Saffron Spices.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Saffron Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Saffron vs Red Kidney Beans:

• 14 ounces of Saffron have 1.3 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 25.6 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 12.3 times more Sodium than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 2.1 times more Copper, 1.6 times more Phosphorus and 2.6 times more Zinc than Saffron Spices.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Saffron have 5.5 times more Fat, 10.3 times more Saturated Fat, 3.5 times more Omega 3 and 3.3 times more Omega 6 than Red Kidney Beans.
• While 14 oz of Raw Red Kidney Beans contain 3.9 times more Fiber and 2 times more Protein than Saffron Spices.
• Both Saffron and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6