Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Saffron	13%	15%	72%

Macro Nutrients

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Energy	8.7% 252kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	8.8% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	100% 130g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	154% 2mg	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	64.5% 258μg	46% 185μg	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	2.65% 2.4mg	178% 160mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Saffron	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	72.3% 0.65mg	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	55% 4.4mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	2451% 56.4mg	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	39% 274mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	101% 3421mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.64% 23.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Saffron:

• Boiled All Types Kidney Beans have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 4.6 times more Vitamin B2, 2.5 times more Vitamin B3, 8.4 times more Vitamin B6 and 67.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Saffron:

• Boiled All Types Kidney Beans have 5.6 times more Water than Saffron Spices.
• While Saffron Spices contain 3.2 times more Calcium, 1.5 times more Copper, 5 times more Iron, 6.3 times more Magnesium, 66.1 times more Manganese, 1.8 times more Phosphorus, 4.3 times more Potassium, 5.1 times more Selenium and 148 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Saffron Spices have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 1.6 times more Fiber than Saffron Spices.
• While Saffron Spices contain 2.4 times more Energy, 11.7 times more Fat, 21.7 times more Saturated Fat, 7.3 times more Omega 3, 7 times more Omega 6, 2.9 times more Carbohydrate and 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.