Comparing Nutrients in 7 ounces Saffron VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Energy	21.2% 615kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	9.84% 3.15g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	154% 2.46g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	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	20.4% 7.74g	79.4% 30g	38g per day for Men 19-50 years
Protein	40.5% 22.7g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.95% 53.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	60.6% 0.79mg	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	46% 185μg	195% 782μg	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	178% 160mg	9.92% 8.93mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Red Kidney Beans	Recommended Dietary Allowance
Calcium	22% 220mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	275% 22mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	2451% 56.4mg	96% 2.2mg	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	71.4% 500mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	101% 3421mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Saffron VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Saffron versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Saffron have more Vitamin A, 1.2 times more Vitamin B2, 2.5 times more Vitamin B6 and 18 times more Vitamin C than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 5.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B9 than Saffron Spices.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin A
• Both Saffron Spices as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Saffron have 1.3 times more Calcium, 1.7 times more Iron, 1.9 times more Magnesium, 25.6 times more Manganese, 1.3 times more Potassium, 1.8 times more Selenium and 12.3 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 2.1 times more Copper, 1.6 times more Phosphorus and 2.6 times more Zinc than Saffron Spices.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Saffron have 5.5 times more Fat, 10.3 times more Saturated Fat, 3.5 times more Omega 3 and 3.3 times more Omega 6 than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 3.9 times more Fiber and 2 times more Protein than Saffron Spices.
• Both Saffron and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6