Comparing Nutrients in 1 kilogram Boiled Flowers Pumpkin with Salt VS Boiled Purslane with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	5.17% 150kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	33% 24g	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	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	97% 870μg	103% 930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	103% 410μg	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	55.6% 50mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	110% 8.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	NA	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	48.6% 340mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	187% 2800mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.7% 952g	25.3% 935g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Flowers Pumpkin with Salt VS Boiled Purslane with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Flowers Pumpkin with Salt versus 1 kg of Boiled Purslane with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• 1 kilogram of Boiled Flowers Pumpkin with Salt has 4.6 times more Vitamin B9 than Boiled Purslane with Salt.
• While 1 kg of Boiled and Drained Purslane with Salt contains 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Boiled Flowers Pumpkin with Salt have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• 1 kg of Boiled and Drained Purslane with Salt contains 2.1 times more Calcium, 2.7 times more Magnesium and 4.6 times more Potassium than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt contain similar levels of Copper, Iron, Phosphorus, Sodium and Water per one kilogram.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Purslane with Salt contains 1.4 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled Flowers Pumpkin with Salt and Boiled Purslane with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Flowers Pumpkin with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt provide inadequate amounts of Energy in one kilogram.