Comparing Nutrients in 5 ounces Saffron VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Saffron	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15% 439kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	39% 15g	38g per day for Men 19-50 years
Protein	29% 16.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Saffron	Oil Roasted 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	13% 0.17mg	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	33% 132μg	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.7% 157mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	89% 374mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	1751% 40.3mg	152% 3.5mg	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	51% 357mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	72% 2444mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Saffron VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Saffron versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Saffron have more Vitamin A, 1.3 times more Vitamin B1, 8.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Saffron Spices as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Saffron vs Oil Roasted Almonds:

• 5 ounces of Saffron have 3 times more Iron, 11.5 times more Manganese, 2.5 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.6 times more Calcium, 2.9 times more Copper, 1.8 times more Phosphorus and 2.8 times more Zinc than Saffron Spices.
• Both Saffron and Oil Roasted Almonds contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Saffron have more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2 times more Energy, 9.4 times more Fat, 2.7 times more Saturated Fat, 17.9 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Saffron Spices.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3