Comparing Nutrients in 7 ounces Fireweed Leaves VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Fireweed Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.05% 204kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	5.63% 5.46g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.04% 0.33g	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	29.3% 38g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16.7% 9.35g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	39.7% 357μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.85% 4.37mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	85% 851mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	NA	420mg per day for Men 19-50 years
Manganese	578% 13.3mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	29% 980mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	NA	11mg per day for Men 19-50 years
Water	3.8% 140g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fireweed Leaves vs Frozen Roasted Potatoes with Salt:

• Raw Fireweed Leaves have 1.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 7 ounces for Fireweed Leaves vs Frozen Roasted Potatoes with Salt:

• Raw Fireweed Leaves have 28.6 times more Calcium and 4.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 8.8 times more Sodium than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Frozen Roasted Potatoes with Salt have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fireweed Leaves have 1.5 times more Fat, 4.1 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 7 oz.
• Both Raw Fireweed Leaves as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.