Comparing Nutrients in 300 calories Fireweed Leaves VS Pickles, chowchow, with cauliflower onion mustard, sweet

Weight per 300 calories

• Fireweed Leaves: 291g
• Pickles, chowchow, with cauliflower onion mustard, sweet: 248g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Fireweed Leaves or Pickles, chowchow, with cauliflower onion mustard, sweet?

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Fireweed Leaves	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	NA	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	NA	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	51% 66g	130g per day for Men 19-50 years
Sugars	NA	81.7% 59.2g	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	81.2% 31g	9.8% 3.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	1.38% 12.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.2% 3.96mg	3.32% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	1.9% 0.025mg	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	81.6% 326μg	3.1% 12.4μg	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	7.1% 6.4mg	16.5% 15mg	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	2.64% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	127% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	125% 1250mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	25.3% 0.23mg	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	87.4% 7mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	849% 19.5mg	9.16% 0.21mg	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	45% 315mg	7.8% 54.5mg	700mg per day for Men 19-50 years
Potassium	42.3% 1439mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	4.77% 2.62μg	9% 4.96μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	87% 1307mg	1500mg per day for Men 19-50 years
Zinc	70.4% 7.75mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	5.57% 206g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Fireweed Leaves vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Fireweed Leaves have 42.3 times more Vitamin A, more Vitamin B1, 8 times more Vitamin B2, more Vitamin B3, 23.8 times more Vitamin B5, 74.2 times more Vitamin B6 and 26.3 times more Vitamin B9 than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.3 times more Vitamin C than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Fireweed Leaves vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Fireweed Leaves have 21.9 times more Calcium, 4.1 times more Copper, 2 times more Iron, 8.7 times more Magnesium, 92.7 times more Manganese, 5.8 times more Phosphorus, 2.9 times more Potassium, 13.6 times more Zinc and 1.2 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 1.9 times more Selenium and 13.2 times more Sodium than Raw Fireweed Leaves.

Comparison of macro-nutrients per 300 calories:

• Raw Fireweed Leaves have 3.6 times more Fat, 8.3 times more Fiber and 3.7 times more Protein than Pickles, chowchow, with cauliflower onion mustard, sweet.
• Both Raw Fireweed Leaves and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Fireweed Leaves as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.