Comparing Nutrients in 100 grams Dried Rosemary Spices VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Dried Rosemary Spices	5%	33%	62%
Saffron	13%	15%	72%

Macro Nutrients

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Energy	11.4% 331kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15.2g	6.03% 5.85g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	77.6% 1.24g	1.6g per day for Men 19-50 years
Omega 6	6.82% 1.16g	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	49.3% 64g	50.3% 65.4g	130g per day for Men 19-50 years
Sugars	NA	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	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	112% 42.6g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Vitamin A	17.3% 156μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.51mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	9.13% 1.46mg	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	134% 1.74mg	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	76.8% 307μg	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	68% 61.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Rosemary Spices	Saffron	Recommended Dietary Allowance
Calcium	128% 1280mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	366% 29.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	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% 70mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	28% 955mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.87% 148mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.25% 9.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Rosemary Spices vs Saffron:

• Dried Rosemary Spices have 5.8 times more Vitamin A, 4.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.3 times more Vitamin B9 than Saffron Spices.
• While Saffron Spices contain 1.5 times more Vitamin B3 and 1.3 times more Vitamin C than Dried Rosemary Spices.
• Both Dried Rosemary Spices as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dried Rosemary Spices vs Saffron:

• Dried Rosemary Spices have 11.5 times more Calcium, 1.7 times more Copper, 2.6 times more Iron and 3 times more Zinc than Saffron Spices.
• While Saffron Spices contain 15.2 times more Manganese, 3.6 times more Phosphorus, 1.8 times more Potassium and 3 times more Sodium than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Saffron Spices have similar amounts of Magnesium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Rosemary Spices have 2.6 times more Fat, 4.6 times more Saturated Fat, 1.5 times more Omega 6 and 10.9 times more Fiber than Saffron Spices.
• While Saffron Spices contain 2.3 times more Protein than Dried Rosemary Spices.
• Both Dried Rosemary Spices and Saffron Spices have similar amounts of Energy, Omega 3 and Carbohydrate per 100 g.
• Both Dried Rosemary Spices as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.