Comparing Nutrients in 100 calories Epazote VS Fireweed Leaves

Weight per 100 calories

• Epazote: 313g
• Fireweed Leaves: 97g

Raw Fireweed Leaves have 3.2 times more energy per unit of mass than Raw Epazote, which is average in comparison to other foods. Epazote having low energy density.

Which food has more nutrients per 100 calories - Epazote or Fireweed Leaves?

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Epazote	Fireweed Leaves	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	14.4% 18.7g	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	31.3% 12g	27% 10.3g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	8.17% 4.57g	56g per day for Men 19-50 years

Vitamins

	Epazote	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	1.04% 9.38μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	28.4% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	47% 0.61mg	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	168% 672μg	27% 109μg	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	12.5% 11.3mg	2.37% 2.14mg	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

	Epazote	Fireweed Leaves	Recommended Dietary Allowance
Calcium	86% 859mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	34.5% 0.31mg	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	73.4% 5.88mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	421% 9.7mg	283% 6.5mg	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	38.4% 269mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.6% 0.87μg	55μg per day for Men 19-50 years
Sodium	8.96% 134mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	23.5% 2.6mg	11mg per day for Men 19-50 years
Water	7.53% 279g	1.86% 68.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Epazote vs Fireweed Leaves:

• Raw Epazote has 2.7 times more Vitamin B1, 8.2 times more Vitamin B2, 6.2 times more Vitamin B9 and 5.3 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 18.6 times more Vitamin A, 2.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Epazote.
• Both Raw Epazote as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Epazote vs Fireweed Leaves:

• Raw Epazote has 2.1 times more Calcium, 1.9 times more Copper, 2.5 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 4.1 times more Potassium, 3.2 times more Selenium, 4.1 times more Sodium, 1.3 times more Zinc and 4.1 times more Water than Raw Fireweed Leaves.

Comparison of macro-nutrients per 100 calories:

• Raw Epazote has 1.2 times more Carbohydrate than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 1.6 times more Fat and 4.4 times more Protein than Raw Epazote.
• Both Raw Epazote and Raw Fireweed Leaves have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Epazote as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.