Comparing Nutrients in 1 kilogram 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	35.5% 1030kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	8.04% 7.8g	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	148% 192g	21% 27g	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	279% 106g	55.3% 21g	38g per day for Men 19-50 years
Protein	84% 47g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	200% 1800μg	64.4% 580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	292% 46.7mg	49% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	272% 13.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	486% 6.32mg	66% 0.86mg	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	280% 1120μg	285% 1140μg	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	24.4% 22mg	65.6% 59mg	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	429% 4290mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	123% 1.1mg	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	300% 24mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	2915% 67mg	111% 2.55mg	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	154% 1080mg	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	145% 4940mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	19% 708g	25% 925g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Fireweed Leaves as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.