Comparing Nutrients in 7 ounces Fireweed Leaves VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Fireweed Leaves	Baked Potato Skin	Recommended Dietary Allowance
Energy	7.05% 204kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	55.4% 21g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.28mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	94% 1.2mg	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	55.6% 222μg	11% 43.7μg	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	4.85% 4.37mg	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Baked Potato Skin	Recommended Dietary Allowance
Calcium	85% 851mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	180% 1.62mg	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	59.5% 4.76mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	53% 1.22mg	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	30.6% 214mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.8% 140g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Fireweed Leaves VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Fireweed Leaves versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fireweed Leaves vs Baked Potato Skin:

• 7 ounces of Fireweed Leaves have 180 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.1 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.7 times more Vitamin B1 and 6.1 times more Vitamin C than Raw Fireweed Leaves.
• Both Fireweed Leaves and Baked Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Raw Fireweed Leaves as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fireweed Leaves vs Baked Potato Skin:

• 7 ounces of Fireweed Leaves have 12.6 times more Calcium, 3.6 times more Magnesium, 10.9 times more Manganese, 1.6 times more Sodium and 5.4 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.6 times more Copper and 2.9 times more Iron than Raw Fireweed Leaves.
• Both Fireweed Leaves and Baked Potato Skin contain similar levels of Phosphorus and Potassium per seven ounces.
• Both Raw Fireweed Leaves as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fireweed Leaves have 27.5 times more Fat and 1.3 times more Fiber than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Energy and 2.4 times more Carbohydrate than Raw Fireweed Leaves.
• Both Fireweed Leaves and Baked Potato Skin offer comparable quantities of Protein per seven ounces.