Comparing Nutrients in 100 grams Blanched Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Saffron	13%	15%	72%

Macro Nutrients

	Blanched Almonds	Saffron	Recommended Dietary Allowance
Energy	20.3% 590kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	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	14.4% 18.7g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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% 0g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	16% 0.19mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	77.7% 1mg	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	12.3% 49μg	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	158% 23.8mg	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

	Blanched Almonds	Saffron	Recommended Dietary Allowance
Calcium	23.6% 236mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	114% 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	41% 3.28mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	1235% 28.4mg	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	68.7% 481mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	9.87% 148mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.32% 12g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.7 times more Vitamin B1, 2.7 times more Vitamin B2 and 2.4 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 8.8 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Saffron:

• Blanched Almonds have 2.1 times more Calcium, 3.1 times more Copper, 1.9 times more Phosphorus and 2.7 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3.4 times more Iron, 15.5 times more Manganese, 2.6 times more Potassium, 1.8 times more Selenium and 7.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Saffron Spices have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.9 times more Energy, 9 times more Fat, 2.5 times more Saturated Fat, 16.4 times more Omega 6, 2.5 times more Fiber and 1.9 times more Protein than Saffron Spices.
• While Saffron Spices contain 310.5 times more Omega 3 and 3.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.