Comparing Nutrients in 14 ounces Fireweed Leaves VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Fireweed Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14% 409kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	NA	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	170% 1703mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.6% 281g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Fireweed Leaves VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Fireweed Leaves versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Fireweed Leaves have 3.2 times more Vitamin A, 1.2 times more Vitamin B2, 10.1 times more Vitamin B3, 5.6 times more Vitamin B5 and 3.6 times more Vitamin B6 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.2 times more Vitamin B1 and 31 times more Vitamin C than Raw Fireweed Leaves.
• Both Fireweed Leaves and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per 14 ounces.
• Both Raw Fireweed Leaves as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Fireweed Leaves have 10.5 times more Calcium, 8.9 times more Copper, 3.3 times more Iron, 9.8 times more Magnesium, 26.2 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium, 2 times more Sodium and 7.8 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 2.1 times more Selenium and 1.3 times more Water than Raw Fireweed Leaves.
• 14 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fireweed Leaves have 3.6 times more Energy, 8.1 times more Fat, 3.6 times more Carbohydrate, 3.5 times more Fiber and 1.5 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy