Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Saffron	13%	15%	72%

Macro Nutrients

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Energy	43.8% 1270kcal	107% 3100kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	60.3% 58.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	49.6% 16g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	776% 12.4g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	44.4% 7.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	503% 654g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	168% 64g	103% 39g	38g per day for Men 19-50 years
Protein	155% 86.7g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	777% 10mg	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	325% 1300μg	233% 930μg	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	13.3% 12mg	898% 808mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Calcium	35% 350mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	364% 3.28mg	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	278% 22mg	1388% 111mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	629% 2640mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	12351% 284mg	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	197% 1380mg	360% 2520mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	507% 17240mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	99% 1480mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	18% 669g	3.2% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Saffron:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 4.6 times more Vitamin B2, 2.5 times more Vitamin B3, 8.4 times more Vitamin B6 and 67.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Saffron:

• Boiled All Types Kidney Beans have 5.6 times more Water than Saffron Spices.
• While Saffron Spices contain 3.2 times more Calcium, 1.5 times more Copper, 5 times more Iron, 6.3 times more Magnesium, 66.1 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Potassium, 5.1 times more Selenium and 148 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Saffron Spices have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 1.6 times more Fiber than Saffron Spices.
• While Saffron Spices contain 2.4 times more Energy, 11.7 times more Fat, 21.7 times more Saturated Fat, 7.3 times more Omega 3, 7 times more Omega 6, 2.9 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.