Comparing Nutrients in 100 grams Oil Roasted Almonds VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Saffron	13%	15%	72%

Macro Nutrients

	Oil Roasted Almonds	Saffron	Recommended Dietary Allowance
Energy	21% 607kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	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	13.6% 17.7g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	38% 21.2g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	7.67% 0.092mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 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	6.75% 27μg	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	173% 26mg	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

	Oil Roasted Almonds	Saffron	Recommended Dietary Allowance
Calcium	29% 291mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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% 3.68mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	66.6% 466mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	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% 3.07mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.32% 12g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 2.9 times more Vitamin B2 and 2.5 times more Vitamin B3 than Saffron Spices.
• While Saffron Spices contain more Vitamin A, 1.3 times more Vitamin B1, 8.6 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Saffron:

• Oil Roasted Almonds have 2.6 times more Calcium, 2.9 times more Copper, 1.8 times more Phosphorus and 2.8 times more Zinc than Saffron Spices.
• While Saffron Spices contain 3 times more Iron, 11.5 times more Manganese, 2.5 times more Potassium, 1.4 times more Selenium and 148 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Saffron Spices have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 2 times more Energy, 9.4 times more Fat, 2.7 times more Saturated Fat, 17.9 times more Omega 6, 2.7 times more Fiber and 1.9 times more Protein than Saffron Spices.
• While Saffron Spices contain more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.