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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Purslane with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	103% 930μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	151% 1.96mg	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	22.5% 90μg	62.5% 250μg	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	117% 105mg	11% 10mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	148% 1.33mg	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	96% 7.7mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	154% 3.55mg	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	53% 370mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	129% 4380mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	187% 2800mg	163% 2440mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.3% 935g	25% 925g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Purslane with Salt has 10.5 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 kg of Boiled and Drained Pumpkin Leaves with Salt contains 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.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Purslane with Salt has 1.8 times more Calcium and 1.8 times more Magnesium than Boiled Pumpkin Leaves with Salt.
• While 1 kg of Boiled and Drained Pumpkin Leaves with Salt contains 4.2 times more Iron and 2.1 times more Phosphorus than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Copper, Manganese, Potassium, Sodium and Water per one kilogram.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves 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 Pumpkin Leaves with Salt contains 1.8 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy in one kilogram.