Comparing Nutrients in 1 pound Blanched Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Saffron	13%	15%	72%

Macro Nutrients

	Blanched Almonds	Saffron	Recommended Dietary Allowance
Energy	92% 2676kcal	48.5% 1406kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	27.4% 26.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	352% 5.63g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	228% 297g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	173% 97g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	352% 4.6mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Saffron	Recommended Dietary Allowance
Calcium	107% 1070mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	629% 50.3mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	285% 1197mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	5602% 129mg	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	312% 2182mg	163% 1143mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	230% 7820mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	44.8% 671mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.46% 54g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 8.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Saffron:

• Blanched Almonds have 2.1 times more Calcium, 3.1 times more Copper, 1.9 times more Phosphorus and 2.7 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3.4 times more Iron, 15.5 times more Manganese, 2.6 times more Potassium, 1.8 times more Selenium and 7.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Saffron Spices have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.9 times more Energy, 9 times more Fat, 2.5 times more Saturated Fat, 16.4 times more Omega 6, 2.5 times more Fiber and 1.9 times more Protein than Saffron Spices.
• While Saffron Spices contain 310.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.