Comparing Nutrients in 1 pound Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Saffron	13%	15%	72%

Macro Nutrients

	Almonds	Saffron	Recommended Dietary Allowance
Energy	91% 2626kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	352% 5.63g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	20% 3.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	228% 297g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	171% 96g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Almonds	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	352% 4.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	105% 422μg	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	407% 367mg	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	775% 116mg	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

	Almonds	Saffron	Recommended Dietary Allowance
Calcium	122% 1220mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	165% 1.5mg	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	210% 17mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	285% 1197mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	5602% 129mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	230% 7820mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	44.8% 671mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.46% 54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Saffron:

• Almonds have 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 7.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Saffron:

• Almonds have 2.4 times more Calcium, 3.1 times more Copper, 1.9 times more Phosphorus and 2.9 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3 times more Iron, 13 times more Manganese, 2.4 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Almonds.
• Both Almonds and Saffron Spices have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.9 times more Energy, 8.5 times more Fat, 2.4 times more Saturated Fat, 16.3 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Saffron Spices.
• While Saffron Spices contain 414 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.