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Comparing Nutrients in 100 calories Fireweed LeavesVS Cooked Malabar Spinach

Weight per 100 calories

Fireweed Leaves
97g
Cooked Malabar Spinach
435g

Fireweed Leaves have 4.5 times more energy per 100g than Cooked Malabar Spinach. It has average energy density when compared to other foods. Cooked Malabar Spinach having very low energy density.

Which food has more nutrients per 100 calories - Fireweed Leaves or Cooked Malabar Spinach?

Macros Ratio

Protein Fat Carbs

Fireweed Leaves
16%
21%
63%
Cooked Malabar Spinach
40%
24%
36%
100 kcal ▼

Macro Nutrients

Fireweed Leavesvs Cooked Malabar Spinach
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.75%2.67g
Fat
3.5%3.4g
2.67 gvs3.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
NA
NA gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
NA
NA gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.4%18.7g
Carbohydrate
9.06%11.8g
18.7 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
24%9.13g
10.3 gvs9.13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.17%4.57g
Protein
23%13g
4.57 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Fireweed Leavesvs Cooked Malabar Spinach
19.4%175μg
Vitamin A
28%252μg
RAE, retinol activity equivalents
175 μgvs252 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.67%0.032mg
Vitamin B1
38.4%0.46mg
Thiamine
0.032 mgvs0.46 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.2%0.13mg
Vitamin B2
43%0.56mg
Riboflavin
0.13 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28.4%4.54mg
Vitamin B3
21.4%3.42mg
Niacin, nicotinic acid, niacinamide
4.54 mgvs3.42 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26.4%1.32mg
Vitamin B5
11.7%0.59mg
Pantothenic acid
1.32 mgvs0.59 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B6
28.8%0.37mg
Pyridoxine
0.61 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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27%109μg
Vitamin B9
124%496μg
Folates and Folic Acid
109 μgvs496 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.37%2.14mg
Vitamin C
28.5%25.7mg
Ascorbic acid
2.14 mgvs25.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Fireweed Leavesvs Cooked Malabar Spinach
41.7%417mg
Calcium
54%539mg
417 mgvs539 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34.5%0.31mg
Copper
53.6%0.48mg
0.31 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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29%2.33mg
Iron
80.4%6.43mg
2.33 mgvs6.43 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg
Magnesium
49.7%209mg
151 mgvs209 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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283%6.5mg
Manganese
48.2%1.1mg
6.5 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%105mg
Phosphorus
22.4%157mg
105 mgvs157 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%480mg
Potassium
32.7%1113mg
480 mgvs1113 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.6%0.87μg
Selenium
7.1%3.9μg
0.87 μgvs3.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg
Sodium
16%239mg
33 mgvs239 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.5%2.6mg
Zinc
12%1.3mg
2.6 mgvs1.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.86%68.7g
Water
11%402g
68.7 gvs402 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Fireweed Leaves vs Cooked Malabar Spinach:
Comparing minerals per 100 calories for Fireweed Leaves vs Cooked Malabar Spinach:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Fireweed LeavesVS Oyster MushroomsCooked Malabar SpinachVS Oyster Mushrooms
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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