Comparing Nutrients in 300 calories Saffron VS Ground Sage

Weight per 300 calories

• Saffron: 97g
• Ground Sage: 95g

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

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

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Ground Sage	11%	29%	60%

Macro Nutrients

	Saffron	Ground Sage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.84% 5.66g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	73.2% 1.17g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	9.93% 3.77g	101% 38.4g	38g per day for Men 19-50 years
Protein	19.8% 11g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Saffron	Ground Sage	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	31.2% 281μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.27% 0.11mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	34% 5.45mg	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	75% 0.98mg	197% 2.56mg	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	22.5% 90μg	65.2% 261μg	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	87% 78mg	34.3% 31mg	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	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1361% 1633μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Ground Sage	Recommended Dietary Allowance
Calcium	10.7% 107mg	157% 1573mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	80% 0.72mg	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	134% 10.7mg	335% 26.8mg	8mg per day for Men 19-50 years
Magnesium	61% 255mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	1195% 27.5mg	130% 3mg	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	35% 244mg	12.4% 86.7mg	700mg per day for Men 19-50 years
Potassium	49% 1668mg	30% 1019mg	3400mg per day for Men 19-50 years
Selenium	9.85% 5.4μg	6.4% 3.52μg	55μg per day for Men 19-50 years
Sodium	9.55% 143mg	0.7% 10.5mg	1500mg per day for Men 19-50 years
Zinc	9.6% 1.05mg	40.7% 4.48mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	0.2% 7.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Saffron vs Ground Sage:

• Saffron Spices have 2.5 times more Vitamin C than Ground Sage Spices.
• While Ground Sage Spices contain 10.8 times more Vitamin A, 6.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Saffron Spices.
• Both Saffron Spices and Ground Sage Spices have similar amounts of Vitamin B2 per 300 kcal.
• Both Saffron Spices as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Saffron vs Ground Sage:

• Saffron Spices have 9.2 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 13.7 times more Sodium than Ground Sage Spices.
• While Ground Sage Spices contain 14.6 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium and 4.2 times more Zinc than Saffron Spices.

Comparison of macro-nutrients per 300 calories:

• Saffron Spices have 1.4 times more Omega 6 than Ground Sage Spices.
• While Ground Sage Spices contain 2.1 times more Fat, 4.4 times more Saturated Fat and 10.2 times more Fiber than Saffron Spices.
• Both Saffron Spices and Ground Sage Spices have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
• Both Saffron Spices as well as Ground Sage Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.