Comparing Nutrients in 300 calories Fireweed Leaves VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Fireweed Leaves: 291g
• Frozen Roasted Potatoes with Salt: 236g

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

Discover which food has more nutrients per 300 calories - Fireweed Leaves or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fireweed Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	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	43% 56g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	58.3% 524μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.2% 3.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.1% 6.4mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	125% 1250mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	NA	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	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	NA	420mg per day for Men 19-50 years
Manganese	849% 19.5mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	42.3% 1439mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	4.77% 2.62μg	NA	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	70.4% 7.75mg	NA	11mg per day for Men 19-50 years
Water	5.57% 206g	4.35% 161g	3700g per day for Men 19-50 years

Fireweed Leaves VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fireweed Leaves or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Fireweed Leaves vs Frozen Roasted Potatoes with Salt:

• 300 calories of Fireweed Leaves have 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Fireweed Leaves vs Frozen Roasted Potatoes with Salt:

• 300 calories of Fireweed Leaves have 35.3 times more Calcium, 5.9 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 7.1 times more Sodium than Raw Fireweed Leaves.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fireweed Leaves have 1.9 times more Fat, 5 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Fireweed Leaves and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.