Comparing Nutrients in 300 calories Epazote VS Cooked Malabar Spinach

Weight per 300 calories

• Epazote: 938g
• Cooked Malabar Spinach: 1304g

Epazote has 1.4 times more energy per 100g than Cooked Malabar Spinach. It has low energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 300 calories - Epazote or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	10.5% 10g	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	53.7% 69.8g	27% 35.3g	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	94% 35.6g	72% 27.4g	38g per day for Men 19-50 years
Protein	5.52% 3.1g	69.4% 39g	56g per day for Men 19-50 years

Vitamins

	Epazote	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	3.13% 28μg	84% 757μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	251% 3.26mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	64% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	35.2% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	86.3% 1.12mg	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	504% 2016μg	372% 1487μg	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	37.5% 33.8mg	85.5% 77mg	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	258% 2578mg	162% 1617mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	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	220% 17.6mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	270% 1134mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	1263% 29mg	145% 3.33mg	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	115% 806mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	175% 5934mg	98% 3339mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	27% 403mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	22.6% 836g	32.6% 1207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 1.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 26.9 times more Vitamin A, 5.3 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 1.6 times more Calcium, 1.2 times more Copper, 1.8 times more Magnesium, 8.7 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium and 2.6 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.4 times more Selenium, 1.8 times more Sodium and 1.4 times more Water than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Epazote has 2 times more Carbohydrate and 1.3 times more Fiber than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 2.1 times more Fat and 12.6 times more Protein than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Energy per 300 kcal.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.