Comparing Nutrients in 14 ounces Purslane VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Purslane	Navel Oranges	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.76% 0.24g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	NA	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	NA	23% 8.73g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Purslane	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Purslane	Navel Oranges	Recommended Dietary Allowance
Calcium	25.8% 258mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	17% 0.15mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	5% 0.12mg	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% 91mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.96% 369g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Purslane vs Navel Oranges:

• Raw Purslane has 2.2 times more Vitamin B2 than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.4 times more Vitamin B1, 7.3 times more Vitamin B5, 2.8 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Purslane.
• Both Raw Purslane and Raw Navel Oranges have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Purslane as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Purslane vs Navel Oranges:

• Raw Purslane has 1.5 times more Calcium, 2.9 times more Copper, 15.3 times more Iron, 6.2 times more Magnesium, 10.4 times more Manganese, 1.9 times more Phosphorus, 3 times more Potassium, more Selenium, 45 times more Sodium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Purslane and Raw Navel Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Purslane has 19.6 times more Omega 3 and 2.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.5 times more Energy and 3.7 times more Carbohydrate than Raw Purslane.
• Both Raw Purslane as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.