Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Fireweed Leaves	Recommended Dietary Allowance
Energy	17.4% 504kcal	14% 409kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	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	80% 104g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	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	27% 10.3g	111% 42g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	NA	79.4% 714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	116% 18.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	193% 2.5mg	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	NA	111% 445μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	9.7% 8.73mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Fireweed Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	170% 1703mg	1000mg per day for Men 19-50 years
Copper	NA	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	25% 2mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	NA	147% 619mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	NA	96% 10.6mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.6% 281g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Fireweed Leaves per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Fireweed Leaves:

• 14 oz of Raw Fireweed Leaves contain 1.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Fireweed Leaves:

• 14 ounces of Frozen Roasted Potatoes with Salt have 8.8 times more Sodium than Fireweed Leaves.
• While 14 oz of Raw Fireweed Leaves contain 28.6 times more Calcium and 4.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Fireweed Leaves contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Energy and 1.4 times more Carbohydrate than Fireweed Leaves.
• While 14 oz of Raw Fireweed Leaves contain 1.5 times more Fat, 4.1 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.