Comparing Nutrients in 300 calories Broccoli VS Saffron

Weight per 300 calories

• Broccoli: 882g
• Saffron: 97g

Saffron Spices have 9.1 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Saffron?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Saffron	13%	15%	72%

Macro Nutrients

	Broccoli	Saffron	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	5.84% 5.66g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	9.93% 3.77g	38g per day for Men 19-50 years
Protein	44.4% 25g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Saffron	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	9.27% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	75% 0.98mg	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	139% 556μg	22.5% 90μg	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	875% 787mg	87% 78mg	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	46% 6.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Saffron	Recommended Dietary Allowance
Calcium	41.5% 415mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	35.3% 0.32mg	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	80.5% 6.44mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	61% 255mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	1195% 27.5mg	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	83% 582mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	49% 1668mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.85% 5.4μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	9.55% 143mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	9.6% 1.05mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Saffron:

• Raw Broccoli has 10.5 times more Vitamin A, 5.6 times more Vitamin B1, 4 times more Vitamin B2, 4 times more Vitamin B3, 1.6 times more Vitamin B6, 6.2 times more Vitamin B9 and 10.1 times more Vitamin C than Saffron Spices.
• Both Raw Broccoli as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Saffron:

• Raw Broccoli has 3.9 times more Calcium, 1.4 times more Copper, 2.4 times more Phosphorus, 1.7 times more Potassium, 4.1 times more Selenium, 2 times more Sodium, 3.4 times more Zinc and 68.4 times more Water than Saffron Spices.
• While Saffron Spices contain 1.7 times more Iron, 1.4 times more Magnesium and 14.8 times more Manganese than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 6.1 times more Fiber and 2.2 times more Protein than Saffron Spices.
• While Saffron Spices contain 1.7 times more Fat, 1.5 times more Saturated Fat, 2.2 times more Omega 3 and 1.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Saffron Spices have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Broccoli as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.