Comparing Nutrients in 1 pound Saffron VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Saffron	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	48.5% 1406kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	22.5% 7.2g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	352% 5.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	0% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	93% 52g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Saffron	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.5% 0.52mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	352% 4.6mg	41% 0.54mg	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	105% 422μg	30.6% 122μg	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	407% 367mg	0% 0mg	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	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	50.3% 503mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	481% 4.33mg	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	629% 50.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	285% 1197mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	5602% 129mg	485% 11mg	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	163% 1143mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	230% 7820mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	44.8% 671mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Saffron Spices have more Vitamin A, 1.3 times more Vitamin B1, 8.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• Both Saffron Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Saffron vs Oil Roasted Almonds:

• Saffron Spices have 3 times more Iron, 11.5 times more Manganese, 2.5 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.6 times more Calcium, 2.9 times more Copper, 1.8 times more Phosphorus and 2.8 times more Zinc than Saffron Spices.
• Both Saffron Spices and Oil Roasted Almonds have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Saffron Spices have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2 times more Energy, 9.4 times more Fat, 2.7 times more Saturated Fat, 17.9 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Saffron Spices.
• Both Saffron Spices as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.