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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves with Salt	41%	7%	52%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Pumpkin Leaves with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	71% 27g	NA	38g per day for Men 19-50 years
Protein	48.6% 27g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	89% 800μg	103% 930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	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	62.5% 250μg	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	11% 10mg	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	64% 9.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	900% 1080μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	400% 32mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	113% 790mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	129% 4380mg	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	163% 2440mg	187% 2800mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 925g	25.3% 935g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin Leaves with Salt have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• While Boiled and Drained Purslane with Salt contains 10.5 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Vitamin A per 1 kg.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Pumpkin Leaves with Salt have 4.2 times more Iron and 2.1 times more Phosphorus than Boiled and Drained Purslane with Salt.
• While Boiled and Drained Purslane with Salt contains 1.8 times more Calcium and 1.8 times more Magnesium than Boiled and Drained Pumpkin Leaves with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Copper, Manganese, Potassium, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Pumpkin Leaves with Salt have 1.8 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.