Comparing Nutrients in 500 calories Saffron VS Valencia Oranges

Weight per 500 calories

• Saffron: 161g
• Valencia Oranges: 1020g

Saffron has 6.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Saffron or Valencia Oranges?

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Saffron	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.73% 9.44g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	8% 2.56g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	125% 2g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	93% 121g	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	16.6% 6.3g	67% 25.5g	38g per day for Men 19-50 years
Protein	33% 18.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Saffron	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	4.84% 43.5μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	49.5% 0.64mg	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	37.5% 150μg	99% 398μg	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	145% 130mg	550% 495mg	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

	Saffron	Valencia Oranges	Recommended Dietary Allowance
Calcium	18% 179mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	58.8% 0.53mg	42% 0.38mg	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	224% 18mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	101% 426mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	1992% 46mg	10.2% 0.23mg	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	58% 406mg	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	81.8% 2781mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9.03μg	NA	55μg per day for Men 19-50 years
Sodium	16% 239mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	0.52% 19g	24% 881g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Saffron vs Valencia Oranges:

• Saffron Spices have 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.8 times more Vitamin A, 4.8 times more Vitamin B1, 2.7 times more Vitamin B9 and 3.8 times more Vitamin C than Saffron Spices.
• Both Saffron Spices and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Saffron Spices as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Saffron vs Valencia Oranges:

• Saffron Spices have 1.4 times more Copper, 19.5 times more Iron, 4.2 times more Magnesium, 195.2 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, more Sodium and 2.9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Calcium and 45.9 times more Water than Saffron Spices.

Comparison of macro-nutrients per 500 calories:

• Saffron Spices have 3.1 times more Fat, 7.2 times more Saturated Fat, 12.3 times more Omega 3, 2.7 times more Omega 6 and 1.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Fiber than Saffron Spices.
• Both Saffron Spices and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Saffron Spices as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.