Comparing Nutrients in 1 kilogram Saffron VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Saffron	California Red Kidney Beans	Recommended Dietary Allowance
Energy	107% 3100kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	60.3% 58.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	49.6% 16g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	776% 12.4g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.54g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	460% 598g	130g per day for Men 19-50 years
Sugars	NA	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	103% 39g	655% 249g	38g per day for Men 19-50 years
Protein	204% 114g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Saffron	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	30% 270μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.67mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	777% 10mg	305% 3.97mg	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	233% 930μg	985% 3940μg	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	898% 808mg	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	111% 1110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	364% 3.28mg	1222% 11mg	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	1388% 111mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	629% 2640mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	12351% 284mg	435% 10mg	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	360% 2520mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	507% 17240mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	99% 1480mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	3.2% 119g	3.18% 118g	3700g per day for Men 19-50 years

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

• Saffron Spices have more Vitamin A, 1.2 times more Vitamin B2, 2.5 times more Vitamin B6 and 18 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B9 than Saffron Spices.
• Both Saffron Spices as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Saffron vs California Red Kidney Beans:

• Saffron Spices have 1.7 times more Magnesium, 28.4 times more Manganese, 1.8 times more Selenium and 13.5 times more Sodium than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Calcium, 3.4 times more Copper, 1.6 times more Phosphorus and 2.3 times more Zinc than Saffron Spices.
• Both Saffron Spices and Raw California Red Kidney Beans have similar amounts of Iron and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Saffron Spices have 23.4 times more Fat, 44.1 times more Saturated Fat, 14.8 times more Omega 3 and 14 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 6.4 times more Fiber and 2.1 times more Protein than Saffron Spices.
• Both Saffron Spices and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Saffron Spices as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.