Comparing Nutrients in 1 pound Baked White Potatoes VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Energy	14.4% 417kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	67% 87g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	127% 48g	38g per day for Men 19-50 years
Protein	17% 9.53g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	91% 816μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	123% 6.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	221% 2.87mg	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	43% 172μg	127% 508μg	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	63.5% 57mg	11% 9.98mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	195% 1946mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	161% 1.45mg	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	36.3% 2.9mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	168% 708mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	1322% 30.4mg	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	48.6% 340mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	110% 12mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.68% 321g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Fireweed Leaves:

• Baked Whole White Potatoes have 1.5 times more Vitamin B1 and 5.7 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 180 times more Vitamin A, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Fireweed Leaves:

• Raw Fireweed Leaves contain 42.9 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 35.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 4.9 times more Sodium and 7.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Fireweed Leaves have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Fireweed Leaves contain 18.3 times more Fat, 5 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Fireweed Leaves have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.