Comparing Nutrients in 5 ounces Epazote VS 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	1.56% 45.4kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	1.14% 1.1g	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	8.1% 10.5g	2.95% 3.84g	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	14% 5.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	0.84% 0.47g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Epazote	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	9.13% 82.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	6.97% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	9.38% 0.12mg	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	76% 305μg	40.4% 162μg	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	5.67% 5.1mg	9.3% 8.36mg	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	39% 390mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	17.5% 0.16mg	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	33.3% 2.66mg	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	15.7% 0.36mg	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	17.4% 122mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 19.3 times more Vitamin A, 3.8 times more Vitamin B1 and 1.6 times more Vitamin C than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Epazote vs Cooked Malabar Spinach:

• Raw Epazote has 2.2 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 12.1 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.3 times more Sodium than Raw Epazote.
• Both Raw Epazote and Cooked Malabar Spinach have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Epazote has 1.4 times more Energy, 2.7 times more Carbohydrate and 1.8 times more Fiber than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 9 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Cooked Malabar Spinach have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.