Comparing Nutrients in 5 ounces Oyster Mushrooms VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Oyster Mushrooms	32%	9%	59%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	5.03% 146kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.64% 8.63g	21% 27.2g	130g per day for Men 19-50 years
Sugars	2.17% 1.57g	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	0% 0g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.38% 4.7g	12% 6.68g	56g per day for Men 19-50 years

Vitamins

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	28.3% 255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.03mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.3% 9.98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	39.7% 159μg	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	0% 0mg	3.46% 3.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.85% 41IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oyster Mushrooms	Fireweed Leaves	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	61% 608mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	50.4% 0.45mg	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	23.6% 1.9mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	52.6% 221mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	413% 9.5mg	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	24.3% 170mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	17.5% 595mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Oyster Mushrooms VS Fireweed Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Oyster Mushrooms versus 5 oz of Fireweed Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oyster Mushrooms vs Fireweed Leaves:

• 5 ounces of Oyster Mushrooms have 3.8 times more Vitamin B1, 2.5 times more Vitamin B2 and more Vitamin D than Fireweed Leaves.
• While 5 oz of Raw Fireweed Leaves contain 90 times more Vitamin A, 5.7 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fireweed Leaves provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Oyster Mushrooms have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Fireweed Leaves have insufficient amounts of Vitamin D
• Both Raw Oyster Mushrooms as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oyster Mushrooms vs Fireweed Leaves:

• 5 ounces of Oyster Mushrooms have 2.9 times more Selenium and 1.3 times more Water than Fireweed Leaves.
• While 5 oz of Raw Fireweed Leaves contain 143 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 8.7 times more Magnesium, 59.3 times more Manganese, 1.9 times more Sodium and 3.5 times more Zinc than Raw Oyster Mushrooms.
• Both Oyster Mushrooms and Fireweed Leaves contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Oyster Mushrooms lack sufficient amounts of Calcium
• 5 ounces of Fireweed Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Fireweed Leaves contain 3.1 times more Energy, 6.7 times more Fat, 3.2 times more Carbohydrate, 4.6 times more Fiber and 1.4 times more Protein than Raw Oyster Mushrooms.
• 5 ounces of Oyster Mushrooms provide inadequate amounts of Energy