Comparing Nutrients in 14 ounces Purslane VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	2.46% 71.4kcal	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	NA	32g per day for Men 19-50 years
Omega 3	43.7% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	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	11% 14g	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	NA	NA	38g per day for Men 19-50 years
Protein	14.4% 8.06g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	NA	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	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	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	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

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Calcium	25.8% 258mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	99% 7.9mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	63.3% 266mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	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	25% 175mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	57.7% 1961mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.96% 369g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Purslane has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Purslane vs Boiled Purslane:

• Raw Purslane has 2.6 times more Iron than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Purslane has 1.4 times more Protein than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Carbohydrate per 14 oz.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 14 oz.