Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Energy	7.93% 230kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	10.4% 5.8g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	681% 6130μg	103% 930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	54% 0.7mg	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	20% 80μg	22.5% 90μg	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	22.2% 20mg	117% 105mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Purslane	Recommended Dietary Allowance
Calcium	31% 310mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	127% 1.14mg	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	65% 5.2mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	133% 3.07mg	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	28.6% 200mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 930g	25.3% 935g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Boiled Purslane:

• Canned Carrots Solids and Liquids with Salt have 6.6 times more Vitamin A, 3.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 1.6 times more Vitamin B1, 3.3 times more Vitamin B2 and 5.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Purslane have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Boiled Purslane:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Manganese, 5.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 2.5 times more Calcium, 1.5 times more Iron, 7.4 times more Magnesium, 1.9 times more Phosphorus, 2.8 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Purslane have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Carbohydrate than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Purslane have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.