Comparing Nutrients in 100 grams Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Saffron	13%	15%	72%

Macro Nutrients

	Almonds	Saffron	Recommended Dietary Allowance
Energy	20% 579kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	4.44% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	37.8% 21g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Saffron	Recommended Dietary Allowance
Vitamin A	0% 0μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	23.3% 93μg	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	0% 0mg	89.8% 80.8mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Saffron	Recommended Dietary Allowance
Calcium	27% 269mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	36.4% 0.33mg	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	46.4% 3.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	1235% 28.4mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	9.87% 148mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Saffron:

• Almonds have 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 7.4 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Saffron:

• Almonds have 2.4 times more Calcium, 3.1 times more Copper, 1.9 times more Phosphorus and 2.9 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3 times more Iron, 13 times more Manganese, 2.4 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Almonds.
• Both Almonds and Saffron Spices have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.9 times more Energy, 8.5 times more Fat, 2.4 times more Saturated Fat, 16.3 times more Omega 6, 3.2 times more Fiber and 1.9 times more Protein than Saffron Spices.
• While Saffron Spices contain 414 times more Omega 3 and 3 times more Carbohydrate than Almonds.
• Both Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.