Comparing Nutrients in 1 pound 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	16% 467kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	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	67% 87g	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	127% 48g	25% 9.53g	38g per day for Men 19-50 years
Protein	38% 21.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	91% 816μg	29.2% 263μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.17mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	221% 2.87mg	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	127% 508μg	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	11% 9.98mg	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

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	195% 1946mg	56.2% 562mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	136% 11mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	1322% 30.4mg	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	70% 490mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	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	10.3% 154mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.68% 321g	11.3% 420g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.