Comparing Nutrients in 7 ounces Baked Potato Flesh VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Baked Potato Flesh	Fireweed Leaves	Recommended Dietary Allowance
Energy	6.36% 185kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	29.3% 38g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	7.83% 2.98g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	96% 1.25mg	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	4.47% 18μg	55.6% 222μg	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	28.2% 25.4mg	4.85% 4.37mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Fireweed Leaves	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	70.6% 0.64mg	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	8.7% 0.69mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	578% 13.3mg	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	14% 99mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.8% 140g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Potato Flesh have 3.2 times more Vitamin B1 and 5.8 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain more Vitamin A, 6.5 times more Vitamin B2, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 12.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Fireweed Leaves contain 85.8 times more Calcium, 1.5 times more Copper, 6.9 times more Iron, 6.2 times more Magnesium, 41.6 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium, 6.8 times more Sodium and 9.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Raw Fireweed Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Fireweed Leaves contain 27.5 times more Fat, 7.1 times more Fiber and 2.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Fireweed Leaves offer comparable quantities of Energy and Carbohydrate per seven ounces.