Comparing Nutrients in 7 ounces Fireweed Leaves VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Fireweed Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	7.05% 204kcal	5.95% 173kcal	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	55.4% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.28mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	45.6% 0.59mg	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	4.96% 20μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fireweed Leaves	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	85% 851mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.45% 98μg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	12% 0.27mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Fireweed Leaves VS Boiled Potato Flesh, Cooked In Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Fireweed Leaves vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Fireweed Leaves have more Vitamin A, 6.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 11.2 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 7 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.2 times more Vitamin B1 and 5.9 times more Vitamin C than Raw Fireweed Leaves.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Fireweed Leaves as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fireweed Leaves vs Boiled Potato Flesh, Cooked In Skin:

• 7 ounces of Fireweed Leaves have 85.8 times more Calcium, 1.7 times more Copper, 7.7 times more Iron, 7.1 times more Magnesium, 48.6 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 8.5 times more Sodium and 8.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Raw Fireweed Leaves as well as Boiled Potato Flesh, Cooked In Skin without Salt 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, 5.9 times more Fiber and 2.5 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Fireweed Leaves and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy and Carbohydrate per seven ounces.