Comparing Nutrients in 5 ounces Saffron VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Saffron	Tomato Paste	Recommended Dietary Allowance
Energy	15% 439kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	7.03% 2.25g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.27% 0.22g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	29% 16.2g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Saffron	Tomato Paste	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Tomato Paste	Recommended Dietary Allowance
Calcium	15.7% 157mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	51.7% 0.46mg	57.5% 0.52mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	89% 374mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1751% 40.3mg	18.6% 0.43mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	72% 2444mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.46% 17g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Saffron VS Tomato Paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Saffron vs Tomato Paste:

• 5 ounces of Saffron have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.7 times more Vitamin B6, 7.8 times more Vitamin B9 and 3.7 times more Vitamin C than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.8 times more Vitamin A and 2.1 times more Vitamin B3 than Saffron Spices.
• Both Saffron Spices as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Saffron vs Tomato Paste:

• 5 ounces of Saffron have 3.1 times more Calcium, 3.7 times more Iron, 6.3 times more Magnesium, 94.1 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 2.5 times more Sodium and 1.7 times more Zinc than Tomato Paste.
• Both Saffron and Tomato Paste contain similar levels of Copper and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Saffron have 3.8 times more Energy, 12.4 times more Fat, 15.9 times more Saturated Fat, 177.4 times more Omega 3, 5 times more Omega 6, 3.5 times more Carbohydrate and 2.6 times more Protein than Tomato Paste.
• Both Saffron and Tomato Paste offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6