Comparing Nutrients in 14 ounces Boiled Purslane VS Boiled Rutabagas

Macros Ratio

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

Macro Nutrients

	Boiled Purslane	Boiled Rutabagas	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	NA	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.7g	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	8.43% 6.1g	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	% 8.18g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	10.6% 5.9g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Boiled Rutabagas	Recommended Dietary Allowance
Vitamin A	41% 369μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	31% 0.4mg	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	8.93% 35.7μg	15% 59.5μg	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	46.3% 41.7mg	83% 74.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Boiled Rutabagas	Recommended Dietary Allowance
Calcium	31% 310mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	12.8% 0.12mg	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	38.2% 3.06mg	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	16.7% 0.38mg	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	21% 147mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	10% 371g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane VS Boiled Rutabagas per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Purslane versus 14 oz of Boiled Rutabagas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Purslane vs Boiled Rutabagas:

• 14 ounces of Boiled Purslane have more Vitamin A and 2.2 times more Vitamin B2 than Boiled Rutabagas.
• While 14 oz of Boiled and Drained Rutabagas contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Purslane.
• 14 ounces of Boiled Purslane have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Rutabagas have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane as well as Boiled and Drained Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Purslane vs Boiled Rutabagas:

• 14 ounces of Boiled Purslane have 4.3 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 6.7 times more Magnesium, 3.2 times more Manganese, 2.3 times more Potassium and 8.8 times more Sodium than Boiled Rutabagas.
• Both Boiled Purslane and Boiled Rutabagas contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Rutabagas lack sufficient amounts of Calcium
• Both Boiled and Drained Purslane as well as Boiled and Drained Rutabagas lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Purslane have 1.6 times more Protein than Boiled Rutabagas.
• While 14 oz of Boiled and Drained Rutabagas contain 1.9 times more Carbohydrate than Boiled and Drained Purslane.
• 14 ounces of Boiled Rutabagas provide inadequate amounts of Protein
• Both Boiled and Drained Purslane as well as Boiled and Drained Rutabagas provide inadequate amounts of Energy in 14 ounces.