Comparing Nutrients in 14 ounces Fireweed Leaves VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Fireweed Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 409kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	111% 42g	31.3% 12g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	39.7% 0.52mg	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	111% 445μg	55.6% 222μg	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	9.7% 8.73mg	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	170% 1703mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	15% 0.13mg	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	119% 9.53mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	38.5% 0.89mg	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	61.2% 429mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.6% 281g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fireweed Leaves vs Cooked Chopped Frozen Broccoli:

• Raw Fireweed Leaves have 3.5 times more Vitamin A, 1.7 times more Vitamin B2, 10.2 times more Vitamin B3, 5 times more Vitamin B5, 4.9 times more Vitamin B6 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Vitamin B1 and 18.2 times more Vitamin C than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fireweed Leaves vs Cooked Chopped Frozen Broccoli:

• Raw Fireweed Leaves have 13 times more Calcium, 9.4 times more Copper, 3.9 times more Iron, 12 times more Magnesium, 30.1 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Potassium, 1.3 times more Selenium, 3.1 times more Sodium and 9.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Water than Raw Fireweed Leaves.

Comparison of macro-nutrients per 14 ounces:

• Raw Fireweed Leaves have 3.7 times more Energy, 22.9 times more Fat, 3.6 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Fireweed Leaves as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.