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

Macros Ratio

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

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Fireweed Leaves	Recommended Dietary Allowance
Energy	5.95% 173kcal	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	30.7% 40g	29.3% 38g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.79% 0.58g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.63% 3.7g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Potato Flesh, Cooked In Skin	Fireweed Leaves	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	2.45% 98μg	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	7.7% 0.62mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	12.5% 87.3mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	22% 752mg	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	0.53% 7.94mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.13% 153g	3.8% 140g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Fireweed Leaves:

• 7 ounces of Boiled Potato Flesh, Cooked In Skin have 3.2 times more Vitamin B1 and 5.9 times more Vitamin C than Fireweed Leaves.
• While 7 oz of Raw Fireweed Leaves contain 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 without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin vs Fireweed Leaves:

• 7 oz of Raw Fireweed Leaves contain 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 without Salt.
• 7 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without 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, 5.9 times more Fiber and 2.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Fireweed Leaves offer comparable quantities of Energy and Carbohydrate per seven ounces.