Comparing Nutrients in 7 ounces Baked White Potatoes VS Fireweed Leaves

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Fireweed Leaves	16%	21%	63%

Macro Nutrients

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Energy	6.3% 183kcal	7.05% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.63% 5.46g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	29.3% 38g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	55.4% 21g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	16.7% 9.35g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	5.46% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	58% 9.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	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	27.8% 25mg	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	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Calcium	2% 20mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Fireweed Leaves:

• Baked Whole White Potatoes have 1.5 times more Vitamin B1 and 5.7 times more Vitamin C than Raw Fireweed Leaves.
• While Raw Fireweed Leaves contain 180 times more Vitamin A, 3.2 times more Vitamin B2, 3.1 times more Vitamin B3, 3.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Fireweed Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Fireweed Leaves:

• Raw Fireweed Leaves contain 42.9 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 5.8 times more Magnesium, 35.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 4.9 times more Sodium and 7.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Fireweed Leaves have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Fireweed Leaves contain 18.3 times more Fat, 5 times more Fiber and 2.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Fireweed Leaves have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.