Comparing Nutrients in 100 grams 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	3.17% 92kcal	3.55% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	2.84% 2.75g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.75% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	27.2% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	48.6% 0.63mg	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	9.5% 38μg	28% 112μg	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	14% 12.6mg	2.44% 2.2mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Fireweed Leaves	Recommended Dietary Allowance
Calcium	1% 10mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	35.6% 0.32mg	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% 0.64mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	291% 6.7mg	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	10.7% 75mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.9% 70.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Baked Whole White Potatoes as well as Raw Fireweed Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.