Comparing Nutrients in 100 calories Saffron VS Ground Sage

Weight per 100 calories

• Saffron: 32.3g
• Ground Sage: 31.7g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Saffron or Ground Sage?

Macros Ratio

	Protein	Fat	Carbs
Saffron	13%	15%	72%
Ground Sage	11%	29%	60%

Macro Nutrients

	Saffron	Ground Sage	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.95% 1.9g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	6.97% 2.23g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	15% 19.3g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	3.3% 1.26g	33.7% 12.8g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	6.03% 3.37g	56g per day for Men 19-50 years

Vitamins

	Saffron	Ground Sage	Recommended Dietary Allowance
Vitamin A	0.97% 8.7μg	10.4% 94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	65.7% 0.85mg	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	7.5% 30μg	21.7% 87μg	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	29% 26mg	11.4% 10.3mg	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	16% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	454% 544μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Saffron	Ground Sage	Recommended Dietary Allowance
Calcium	3.6% 36mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	11.8% 0.11mg	26.7% 0.24mg	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	44.8% 3.6mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	398% 9.16mg	43.2% 0.99mg	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	11.6% 81.3mg	4.13% 29mg	700mg per day for Men 19-50 years
Potassium	16.4% 556mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.14% 1.17μg	55μg per day for Men 19-50 years
Sodium	3.2% 47.7mg	0.23% 3.5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.84g	0.068% 2.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Saffron vs Ground Sage:

• Saffron Spices have 2.5 times more Vitamin C than Ground Sage Spices.
• While Ground Sage Spices contain 10.8 times more Vitamin A, 6.5 times more Vitamin B1, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.9 times more Vitamin B9 than Saffron Spices.
• Both Saffron Spices and Ground Sage Spices have similar amounts of Vitamin B2 per 100 kcal.
• Both Saffron Spices as well as Ground Sage Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Saffron vs Ground Sage:

• Saffron Spices have 9.2 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Selenium and 13.7 times more Sodium than Ground Sage Spices.
• While Ground Sage Spices contain 14.6 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 1.6 times more Magnesium and 4.2 times more Zinc than Saffron Spices.

Comparison of macro-nutrients per 100 calories:

• Saffron Spices have 1.4 times more Omega 6 than Ground Sage Spices.
• While Ground Sage Spices contain 2.1 times more Fat, 4.4 times more Saturated Fat and 10.2 times more Fiber than Saffron Spices.
• Both Saffron Spices and Ground Sage Spices have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Saffron Spices as well as Ground Sage Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.