Comparing Nutrients in 100 calories Fireweed Leaves VS Oranges with Peel

Weight per 100 calories

• Fireweed Leaves: 97g
• Oranges with Peel: 159g

Fireweed Leaves have 1.6 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 100 calories - Fireweed Leaves or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Fireweed Leaves	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.07g	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	19% 24.6g	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	27% 10.3g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	8.17% 4.57g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.4% 1.32mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	11.4% 0.15mg	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	27% 109μg	12% 47.6μg	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	2.37% 2.14mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Fireweed Leaves	Oranges with Peel	Recommended Dietary Allowance
Calcium	41.7% 417mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	34.5% 0.31mg	10% 0.09mg	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	29% 2.33mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	283% 6.5mg	NA	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	15% 105mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.87μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.6mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	1.86% 68.7g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fireweed Leaves vs Oranges with Peel :

• Raw Fireweed Leaves have 8.5 times more Vitamin A, 1.7 times more Vitamin B2, 5.7 times more Vitamin B3, 2.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5 times more Vitamin B1 and 52.8 times more Vitamin C than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Fireweed Leaves vs Oranges with Peel :

• Raw Fireweed Leaves have 3.7 times more Calcium, 3.4 times more Copper, 1.8 times more Iron, 6.8 times more Magnesium, 3 times more Phosphorus, 1.5 times more Potassium, 10.4 times more Sodium and 14.8 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Selenium and 1.9 times more Water than Raw Fireweed Leaves.

Comparison of macro-nutrients per 100 calories:

• Raw Fireweed Leaves have 5.6 times more Fat, 1.4 times more Fiber and 2.2 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Carbohydrate than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Raw Oranges with Peel have similar amounts of Energy per 100 kcal.
• Both Raw Fireweed Leaves as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.