Comparing Nutrients in 100 calories Boiled Rutabagas with Salt VS Boiled Purslane with Salt

Weight per 100 calories

• Boiled Rutabagas with Salt: 333g
• Boiled Purslane with Salt: 556g

Boiled Rutabagas with Salt have 1.7 times more energy per 100g than Boiled Purslane with Salt. It has low energy density when compared to other foods. Boiled and Drained Purslane with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Rutabagas with Salt	11%	5%	84%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Rutabagas 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	0.62% 0.6g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	15% 19.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	7.1% 5.13g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Rutabagas with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.4% 517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	12.5% 50μg	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	69.6% 62.7mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Rutabagas with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	6% 60mg	43.3% 433mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.097mg	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	7.5% 0.6mg	53.5% 4.28mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	19.5% 137mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	79.7% 2711mg	3400mg per day for Men 19-50 years
Selenium	4.24% 2.33μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	56.4% 847mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	8.25% 305g	14% 520g	3700g per day for Men 19-50 years

Boiled Rutabagas With Salt VS Boiled Purslane With Salt Nutrients Per 100 Kcal

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

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

• 100 calories of Boiled Rutabagas with Salt have 1.6 times more Vitamin B1 and 2.6 times more Vitamin B5 than Boiled Purslane with Salt.
• While 100 kcal of Boiled and Drained Purslane with Salt contain more Vitamin A and 3.7 times more Vitamin B2 than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 100 calories.
• 100 calories of Boiled Rutabagas with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Rutabagas 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 Rutabagas with Salt vs Boiled Purslane with Salt:

• 100 kcal of Boiled and Drained Purslane with Salt contain 7.2 times more Calcium, 6.6 times more Copper, 7.1 times more Iron, 11.2 times more Magnesium, 5.3 times more Manganese, 1.5 times more Phosphorus, 3.8 times more Potassium, 2.1 times more Selenium, 1.8 times more Sodium, 2.4 times more Zinc and 1.7 times more Water than Boiled and Drained Rutabagas with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Purslane with Salt contain 2.7 times more Protein than Boiled and Drained Rutabagas with Salt.
• Both Boiled Rutabagas with Salt and Boiled Purslane with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.