Comparing Nutrients in 14 ounces Canned Pumpkin Pie Mix VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Energy	14.2% 413kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	43.7% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	10.3% 13.5g	130g per day for Men 19-50 years
Sugars	NA	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	86.7% 33g	NA	38g per day for Men 19-50 years
Protein	7.73% 4.33g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Vitamin A	183% 1647μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.28% 1.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.52mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	22.3% 0.29mg	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	34.7% 139μg	12% 47.6μg	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	15.4% 14mg	93% 83.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Calcium	14.7% 147mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	50% 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	52.6% 4.2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	52.3% 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	25.5% 179mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	57.7% 1961mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.67% 284g	9.96% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Pumpkin Pie Mix vs Purslane:

• Canned Pumpkin Pie Mix has 31.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Purslane.
• While Raw Purslane contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 6 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Pumpkin Pie Mix vs Purslane:

• Canned Pumpkin Pie Mix has 1.3 times more Manganese, 1.2 times more Selenium, 4.6 times more Sodium and 1.6 times more Zinc than Raw Purslane.
• While Raw Purslane contains 1.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 3.6 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pumpkin Pie Mix has 5.2 times more Energy and 7.8 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 44 times more Omega 3 and 1.9 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.