Comparing Nutrients in 7 ounces Fireweed Leaves VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Fireweed Leaves	Boiled Potato Skin	Recommended Dietary Allowance
Energy	7.05% 204kcal	5.34% 155kcal	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	26.3% 34g	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	55.4% 21g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Boiled Potato 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	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.28mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	36.5% 0.47mg	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	11.5% 10.3mg	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

	Fireweed Leaves	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	85% 851mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	194% 1.74mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	115% 2.66mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	23.8% 808mg	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	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.17% 154g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Fireweed Leaves versus 7 oz of Boiled Potato 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 Skin:

• 7 ounces of Fireweed Leaves have more Vitamin A, 3.8 times more Vitamin B2, 3.8 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.2 times more Vitamin B9 than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.4 times more Vitamin C than Raw Fireweed Leaves.
• Both Fireweed Leaves and Boiled Potato Skin provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Raw Fireweed Leaves as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Fireweed Leaves have 9.5 times more Calcium, 5.2 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium, 2.4 times more Sodium and 6 times more Zinc than Boiled Potato Skin.
• While 7 oz of Boiled Potato Skin no Salt contain 2.7 times more Copper and 2.5 times more Iron than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fireweed Leaves have 1.3 times more Energy, 27.5 times more Fat, 3.2 times more Fiber and 1.6 times more Protein than Boiled Potato Skin.
• Both Fireweed Leaves and Boiled Potato Skin offer comparable quantities of Carbohydrate per seven ounces.