Comparing Nutrients in 14 ounces Purslane VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Purslane	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Purslane	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	34% 0.44mg	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% 47.6μg	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	93% 83.3mg	12% 10.7mg	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	NA	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Purslane	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	25.8% 258mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	46% 0.41mg	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	99% 7.9mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	77.7% 1.8mg	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% 175mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.96% 369g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Purslane VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Purslane versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Purslane have 2.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 7.8 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 3.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Purslane.
• Both Purslane and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Purslane have insufficient amounts of Vitamin B5
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Purslane as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Purslane have 2.6 times more Calcium, 3.1 times more Iron, 8.5 times more Magnesium, 1.8 times more Phosphorus and 2.8 times more Potassium than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.5 times more Manganese, 5.4 times more Sodium and 1.5 times more Zinc than Raw Purslane.
• Both Purslane and Canned Carrots with Salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Purslane lack sufficient amounts of Zinc
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Purslane as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Purslane have 16 times more Omega 3 and 3.2 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.6 times more Carbohydrate than Raw Purslane.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Purslane as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.