Comparing Nutrients in 7 ounces Epazote VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Epazote	4%	13%	83%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Epazote	Fireweed Leaves	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	5.63% 5.46g	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	11.4% 14.8g	29.3% 38g	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	20% 7.54g	55.4% 21g	38g per day for Men 19-50 years
Protein	1.17% 0.65g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Epazote	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.36mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	96% 1.25mg	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	107% 427μg	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	7.94% 7.14mg	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	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	Fireweed Leaves	Recommended Dietary Allowance
Calcium	54.6% 546mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	70.6% 0.64mg	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	46.6% 3.73mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	24.4% 171mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.3mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.8% 140g	3700g per day for Men 19-50 years

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

• Raw Epazote has 2.5 times more Vitamin B2, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 60 times more Vitamin A, 7.3 times more Vitamin B3, 7.6 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Epazote.
• Both Raw Epazote and Raw Fireweed Leaves have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Epazote as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Epazote vs Fireweed Leaves:

• Raw Epazote has 1.3 times more Potassium, 1.3 times more Sodium and 1.3 times more Water than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 1.6 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus and 2.4 times more Zinc than Raw Epazote.
• Both Raw Epazote and Raw Fireweed Leaves have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fireweed Leaves contain 3.2 times more Energy, 5.3 times more Fat, 2.6 times more Carbohydrate, 2.8 times more Fiber and 14.3 times more Protein than Raw Epazote.
• Both Raw Epazote as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.