Comparing Nutrients in 100 grams Fireweed Leaves VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Fireweed Leaves	16%	21%	63%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	3.55% 103kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	2.84% 2.75g	0.8% 0.78g	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	14.8% 19.2g	2.1% 2.7g	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	28% 10.6g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	20% 180μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.75% 0.033mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.67mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.6% 0.63mg	6.6% 0.086mg	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	28% 112μg	28.5% 114μg	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	2.44% 2.2mg	6.56% 5.9mg	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

	Fireweed Leaves	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	43% 429mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	12.3% 0.11mg	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	30% 2.4mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	11% 0.26mg	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	15.4% 108mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	1.9% 70.8g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fireweed Leaves vs Cooked Malabar Spinach:

• Raw Fireweed Leaves have 3.1 times more Vitamin A, 5.9 times more Vitamin B3, 10.1 times more Vitamin B5 and 7.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 3.2 times more Vitamin B1 and 2.7 times more Vitamin C than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Cooked Malabar Spinach have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Fireweed Leaves as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fireweed Leaves vs Cooked Malabar Spinach:

• Raw Fireweed Leaves have 3.5 times more Calcium, 2.9 times more Copper, 1.6 times more Iron, 3.3 times more Magnesium, 26.3 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium and 8.9 times more Zinc than Cooked Malabar Spinach.
• While Cooked Malabar Spinach contains 1.6 times more Sodium and 1.3 times more Water than Raw Fireweed Leaves.
• Both Raw Fireweed Leaves and Cooked Malabar Spinach have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Fireweed Leaves have 4.5 times more Energy, 3.5 times more Fat, 7.1 times more Carbohydrate, 5 times more Fiber and 1.6 times more Protein than Cooked Malabar Spinach.
• Both Raw Fireweed Leaves as well as Cooked Malabar Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.