Comparing Nutrients in 300 calories Dried Rosemary Spices VS Saffron

Weight per 300 calories

• Dried Rosemary Spices: 91g
• Saffron: 97g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Rosemary Spices or Saffron?

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Saffron	13%	15%	72%

Macro Nutrients

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	5.84% 5.66g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	44.7% 58g	48.7% 63.3g	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	102% 38.6g	9.93% 3.77g	38g per day for Men 19-50 years
Protein	7.9% 4.42g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	9.27% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	69.6% 278μg	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	61.6% 55.5mg	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	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

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Calcium	116% 1160mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	331% 26.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	47.5% 199mg	61% 255mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	9.06% 63.4mg	35% 244mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	49% 1668mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.17μg	9.85% 5.4μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.3mg	9.55% 143mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	9.6% 1.05mg	11mg per day for Men 19-50 years
Water	0.23% 8.44g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Rosemary Spices vs Saffron:

• Dried Rosemary Spices have 5.4 times more Vitamin A, 4.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Saffron Spices.
• While Saffron Spices contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dried Rosemary Spices vs Saffron:

• Dried Rosemary Spices have 10.8 times more Calcium, 1.6 times more Copper, 2.5 times more Iron and 2.8 times more Zinc than Saffron Spices.
• While Saffron Spices contain 1.3 times more Magnesium, 16.2 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, 1.3 times more Selenium and 3.2 times more Sodium than Dried Rosemary Spices.

Comparison of macro-nutrients per 300 calories:

• Dried Rosemary Spices have 2.4 times more Fat, 4.4 times more Saturated Fat, 1.4 times more Omega 6 and 10.2 times more Fiber than Saffron Spices.
• While Saffron Spices contain 2.5 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Saffron Spices have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Dried Rosemary Spices as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.