Comparing Nutrients in 100 calories Boiled Flowers Pumpkin with Salt VS Boiled Purslane with Salt

Weight per 100 calories

• Boiled Flowers Pumpkin with Salt: 667g
• Boiled Purslane with Salt: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Boiled Purslane with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	0.83% 0.013g	NA	1.6g per day for Men 19-50 years
Omega 6	0.078% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15% 19.7g	130g per day for Men 19-50 years
Sugars	22% 16g	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	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	13% 7.27g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	64.4% 580μg	57.4% 517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	30% 0.39mg	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	68.3% 273μg	12.5% 50μg	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	37% 33.3mg	65% 58.3mg	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	1.78% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	24.7% 247mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	70.4% 0.63mg	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	73.3% 5.87mg	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	32.4% 227mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	20.8% 707mg	79.7% 2711mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	108% 1613mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	17% 635g	14% 520g	3700g per day for Men 19-50 years

Boiled Flowers Pumpkin With Salt VS Boiled Purslane With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Flowers Pumpkin with Salt or Boiled Purslane with Salt?

Lets compare vitamin content per 100 calories of Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• 100 calories of Boiled Flowers Pumpkin with Salt have 5.5 times more Vitamin B9 than Boiled Purslane with Salt.
• While 100 kcal of Boiled and Drained Purslane with Salt contain 1.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.8 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• 100 calories of Boiled Flowers Pumpkin with Salt have 1.4 times more Iron and 1.2 times more Water than Boiled Purslane with Salt.
• While 100 kcal of Boiled and Drained Purslane with Salt contain 1.8 times more Calcium, 2.2 times more Magnesium, 3.8 times more Potassium and 1.4 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt contain similar levels of Copper, Phosphorus, Selenium and Sodium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Purslane with Salt have similar amounts of macro-nutrients per 100 kcal
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.