Comparing Nutrients in 1 pound Epazote VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Epazote	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	5% 145kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	3.65% 3.54g	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	26% 33.7g	9.46% 12.3g	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	45.4% 17.2g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.67% 1.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Epazote	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	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	244% 975μg	129% 517μg	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	18% 16.3mg	29.7% 26.8mg	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

	Epazote	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	125% 1247mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	56% 0.5mg	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	107% 8.53mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	611% 14mg	50.3% 1.16mg	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	55.7% 390mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	11% 405g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 19.3 times more Vitamin A, 3.8 times more Vitamin B1 and 1.6 times more Vitamin C than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 2.2 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 12.1 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.3 times more Sodium than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Epazote has 1.4 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Fiber than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 9 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.