Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	11% 14g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	4.1% 2.3g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	270% 2433μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	21.4% 0.28mg	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	7.94% 31.8μg	8.93% 35.7μg	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	8.8% 7.94mg	46.3% 41.7mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Calcium	12.3% 123mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	50.3% 0.45mg	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	25.8% 2.06mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	53% 1.2mg	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	11.3% 79.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.97% 369g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Boiled Purslane:

• Canned Carrots Solids and Liquids with Salt have 6.6 times more Vitamin A, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 1.6 times more Vitamin B1, 3.3 times more Vitamin B2 and 5.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Purslane have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Boiled Purslane:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Manganese, 5.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 2.5 times more Calcium, 1.5 times more Iron, 7.4 times more Magnesium, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Purslane have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Carbohydrate than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Purslane have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.