Comparing Nutrients in 100 grams Baked Red Potatoes VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Saffron	13%	15%	72%

Macro Nutrients

	Baked Red Potatoes	Saffron	Recommended Dietary Allowance
Energy	3% 87kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	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	15% 19.6g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Saffron	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	9.13% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	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	14% 12.6mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Saffron	Recommended Dietary Allowance
Calcium	0.9% 9mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	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	8.75% 0.7mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	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	10.3% 72mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	9.87% 148mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Saffron:

• Saffron Spices contain 27 times more Vitamin A, 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 4.8 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.4 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Saffron Spices have similar amounts of Vitamin B3 per 100 g.
• Both Baked Whole Red Potatoes as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Saffron:

• Baked Whole Red Potatoes have 6.4 times more Water than Saffron Spices.
• While Saffron Spices contain 12.3 times more Calcium, 1.9 times more Copper, 15.9 times more Iron, 9.4 times more Magnesium, 164.2 times more Manganese, 3.5 times more Phosphorus, 3.2 times more Potassium, 12.3 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Saffron Spices contain 3.6 times more Energy, 39 times more Fat, 39.7 times more Saturated Fat, 82.8 times more Omega 3, 15.4 times more Omega 6, 3.3 times more Carbohydrate, 2.2 times more Fiber and 5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.