Comparing Nutrients in 7 ounces Carrots VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Carrots	Fireweed Leaves	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	29.3% 38g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Carrots	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	184% 1657μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	55.6% 222μg	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	13% 11.7mg	4.85% 4.37mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Fireweed Leaves	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	578% 13.3mg	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	9.92% 69.5mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.8% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Fireweed Leaves:

• Raw Carrots have 4.6 times more Vitamin A, 2 times more Vitamin B1 and 2.7 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 2.4 times more Vitamin B2, 4.8 times more Vitamin B3, 5 times more Vitamin B5, 4.6 times more Vitamin B6 and 5.9 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Fireweed Leaves:

• Raw Carrots have 2 times more Sodium and 1.2 times more Water than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 13 times more Calcium, 7.1 times more Copper, 8 times more Iron, 13 times more Magnesium, 46.9 times more Manganese, 3.1 times more Phosphorus, 1.5 times more Potassium, 9 times more Selenium and 11.1 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 7 ounces:

• Raw Fireweed Leaves contain 2.5 times more Energy, 11.5 times more Fat, 2 times more Carbohydrate, 3.8 times more Fiber and 5.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.