Comparing Nutrients in 500 calories Dried Rosemary Spices VS Saffron

Weight per 500 calories

• Dried Rosemary Spices: 151g
• Saffron: 161g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	9.73% 9.44g	97g per day for Men 19-50 years
Saturated Fat	34.8% 11g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.4% 97g	81% 105g	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	169% 64.4g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	13% 7.37g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Vitamin A	26% 236μg	4.84% 43.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.7% 0.65mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	14.7% 2.35mg	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	202% 2.63mg	125% 1.63mg	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	116% 464μg	37.5% 150μg	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	103% 92mg	145% 130mg	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	193% 1934mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	58.8% 0.53mg	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	552% 44mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	101% 426mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	1992% 46mg	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	15% 106mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	42.4% 1443mg	81.8% 2781mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	16.4% 9.03μg	55μg per day for Men 19-50 years
Sodium	5.04% 75.5mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.88mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.52% 19g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Dried Rosemary Spices as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.