Comparing Nutrients in 14 ounces Fireweed Leaves VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	14% 409kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.2% 3.1g	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	58.7% 76.3g	8.27% 10.8g	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	111% 42g	22% 8.33g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	26.3% 0.34mg	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	113% 452μg	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	26% 23.4mg	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

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	170% 1703mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	49% 0.44mg	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	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	45.4% 191mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.6% 281g	9.92% 367g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fireweed Leaves vs Cooked Malabar Spinach:

• Raw Fireweed Leaves have 3.1 times more Vitamin A, 5.9 times more Vitamin B3, 10.1 times more Vitamin B5 and 7.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Cooked Malabar Spinach have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Fireweed Leaves as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fireweed Leaves vs Cooked Malabar Spinach:

• Raw Fireweed Leaves have 3.5 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 26.3 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 8.9 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.6 times more Sodium and 1.3 times more Water than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Cooked Malabar Spinach have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fireweed Leaves have 4.5 times more Energy, 3.5 times more Fat, 7.1 times more Carbohydrate, 5 times more Fiber and 1.6 times more Protein than Cooked Malabar Spinach.
• Both Raw Fireweed Leaves as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.