Comparing Nutrients in 5 ounces Saffron VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Almonds	14%	72%	14%

Macro Nutrients

	Saffron	Almonds	Recommended Dietary Allowance
Energy	15% 439kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.3% 93g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	29% 16.2g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Saffron	Almonds	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33% 132μg	15.6% 62.4μg	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	127% 115mg	0% 0mg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	162% 1.46mg	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	197% 15.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	89% 374mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	1751% 40.3mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 357mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	72% 2444mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Saffron vs Almonds:

• Saffron Spices have more Vitamin A, 7.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• Both Saffron Spices as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Saffron vs Almonds:

• Saffron Spices have 3 times more Iron, 13 times more Manganese, 2.4 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Almonds.
• While Almonds contain 2.4 times more Calcium, 3.1 times more Copper, 1.9 times more Phosphorus and 2.9 times more Zinc than Saffron Spices.
• Both Saffron Spices and Almonds have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Saffron Spices have 414 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 8.5 times more Fat, 2.4 times more Saturated Fat, 16.3 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Saffron Spices.
• Both Saffron Spices as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.