Comparing Nutrients in 500 calories Fireweed Leaves VS Boiled California Red Kidney Beans

Weight per 500 calories

• Fireweed Leaves: 485g
• Boiled California Red Kidney Beans: 403g

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

Which food has more nutrients per 500 calories - Fireweed Leaves or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Fireweed Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.8% 13.3g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	69.5% 90g	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	135% 51.5g	99% 37.5g	38g per day for Men 19-50 years
Protein	41% 23g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	97% 874μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.67mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	236% 3.07mg	32.3% 0.42mg	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	136% 544μg	74.6% 298μg	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	12% 10.7mg	5.38% 4.84mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	208% 2083mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	173% 1.55mg	129% 1.17mg	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	146% 11.7mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	180% 757mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	1415% 32.5mg	55.8% 1.3mg	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	75% 524mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	70.5% 2398mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	9.3% 344g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fireweed Leaves vs Boiled California Red Kidney Beans:

• Raw Fireweed Leaves have more Vitamin A, 2.7 times more Vitamin B2, 10.4 times more Vitamin B3, 7.5 times more Vitamin B5, 7.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Vitamin B1 than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fireweed Leaves vs Boiled California Red Kidney Beans:

• Raw Fireweed Leaves have 7.8 times more Calcium, 1.3 times more Copper, 3.9 times more Magnesium, 25.4 times more Manganese, 1.4 times more Potassium, 10.2 times more Sodium, 3.7 times more Zinc and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Raw Fireweed Leaves and Boiled California Red Kidney Beans have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Fireweed Leaves have 36.8 times more Fat and 1.4 times more Fiber than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.6 times more Protein than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Fireweed Leaves as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.