Comparing Nutrients in 7 ounces Cooked Malabar Spinach VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Cooked Malabar Spinach	40%	24%	36%
Epazote	4%	13%	83%

Macro Nutrients

	Cooked Malabar Spinach	Epazote	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.06% 1.03g	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	4.14% 5.38g	11.4% 14.8g	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	11% 4.17g	20% 7.54g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Malabar Spinach	Epazote	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	23.2% 0.3mg	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	56.6% 226μg	107% 427μg	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	13% 11.7mg	7.94% 7.14mg	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

	Cooked Malabar Spinach	Epazote	Recommended Dietary Allowance
Calcium	24.6% 246mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	42% 0.38mg	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	36.7% 2.94mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	267% 6.15mg	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	10.2% 71.4mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	37% 1256mg	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	7.28% 109mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Malabar Spinach VS Epazote per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Malabar Spinach versus 7 oz of Epazote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Malabar Spinach vs Epazote:

• 7 ounces of Cooked Malabar Spinach have 19.3 times more Vitamin A, 3.8 times more Vitamin B1, 1.2 times more Vitamin B3 and 1.6 times more Vitamin C than Epazote.
• While 7 oz of Raw Epazote contain 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Malabar Spinach.
• 7 ounces of Epazote have insufficient amounts of Vitamin A
• Both Cooked Malabar Spinach as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Malabar Spinach vs Epazote:

• 7 ounces of Cooked Malabar Spinach have 1.3 times more Sodium than Epazote.
• While 7 oz of Raw Epazote contain 2.2 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 12.1 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Potassium and 3.7 times more Zinc than Cooked Malabar Spinach.
• Both Cooked Malabar Spinach and Epazote contain similar levels of Water per seven ounces.
• Both Cooked Malabar Spinach as well as Raw Epazote lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Malabar Spinach have 9 times more Protein than Epazote.
• While 7 oz of Raw Epazote contain 2.7 times more Carbohydrate and 1.8 times more Fiber than Cooked Malabar Spinach.
• 7 ounces of Epazote provide inadequate amounts of Protein
• Both Cooked Malabar Spinach as well as Raw Epazote provide inadequate amounts of Energy in seven ounces.