Comparing Nutrients in 14 ounces Fireweed Leaves VS Oyster Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Oyster Mushrooms	32%	9%	59%

Macro Nutrients

	Fireweed Leaves	Oyster Mushrooms	Recommended Dietary Allowance
Energy	14% 409kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.87% 0.49g	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	18.6% 24g	130g per day for Men 19-50 years
Sugars	NA	6.08% 4.4g	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	0% 0g	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	% 4.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	24% 9.13g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Oyster Mushrooms	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	41.3% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.6mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	93% 28μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	37.7% 151μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19% 115IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Oyster Mushrooms	Recommended Dietary Allowance
Calcium	170% 1703mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	108% 0.97mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	147% 619mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	19.5% 0.45mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	49% 1667mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	7.6% 281g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fireweed Leaves vs Oyster Mushrooms:

• Raw Fireweed Leaves have 90 times more Vitamin A, 5.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 3.8 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin D than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Raw Oyster Mushrooms have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Raw Fireweed Leaves as well as Raw Oyster Mushrooms have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Fireweed Leaves vs Oyster Mushrooms:

• Raw Fireweed Leaves have 143 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 8.7 times more Magnesium, 59.3 times more Manganese, 1.9 times more Sodium and 3.5 times more Zinc than Raw Oyster Mushrooms.
• While Raw Oyster Mushrooms contain 2.9 times more Selenium and 1.3 times more Water than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Raw Oyster Mushrooms have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Fireweed Leaves have 3.1 times more Energy, 6.7 times more Fat, 3.2 times more Carbohydrate, 4.6 times more Fiber and 1.4 times more Protein than Raw Oyster Mushrooms.
• Both Raw Fireweed Leaves as well as Raw Oyster Mushrooms have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.