Comparing Nutrients in 14 ounces Oyster Mushrooms VS Fireweed Leaves

Macros Ratio

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

Macro Nutrients

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Energy	4.5% 131kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	6.08% 4.4g	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	0% 0g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	111% 42g	38g per day for Men 19-50 years
Protein	23.5% 13g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	79.4% 714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	111% 445μg	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	0% 0mg	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	19% 115IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Calcium	1.2% 12mg	170% 1703mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	141% 1.27mg	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	66% 5.28mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	1157% 26.6mg	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	68% 476mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	49% 1667mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.6% 281g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Fireweed Leaves per 14 oz

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

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

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

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

• 14 ounces of Oyster Mushrooms have 2.9 times more Selenium and 1.3 times more Water than Fireweed Leaves.
• While 14 oz of Raw Fireweed Leaves contain 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.
• Both Oyster Mushrooms and Fireweed Leaves contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Oyster Mushrooms lack sufficient amounts of Calcium
• 14 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Fireweed Leaves contain 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.
• 14 ounces of Oyster Mushrooms provide inadequate amounts of Energy