Comparing Nutrients in 1 kilogram Boiled Purslane with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	NA	156% 26.6g	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	85% 111g	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	111% 42g	38g per day for Men 19-50 years
Protein	26.6% 15g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	103% 930μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	130% 1.17mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	218% 5mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	187% 2800mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	25.3% 935g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Green Soybeans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Purslane with Salt versus 1 kg of Boiled Green Soybeans 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 Green Soybeans with Salt:

• 1 kilogram of Boiled Purslane with Salt has 11.6 times more Vitamin A than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 8.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 12.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Purslane with Salt vs Boiled Green Soybeans with Salt:

• 1 kilogram of Boiled Purslane with Salt has 1.4 times more Water than Boiled Green Soybeans with Salt.
• While 1 kg of Boiled and Drained Green Soybeans with Salt contains 1.9 times more Calcium, 3.2 times more Iron, 1.6 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Selenium and 5.4 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Green Soybeans with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per one kilogram.
• 1 kilogram of Boiled Purslane with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Green Soybeans with Salt contains 7.8 times more Energy, 33.7 times more Fat, 3.1 times more Carbohydrate and 8.3 times more Protein than Boiled and Drained Purslane with Salt.
• 1 kilogram of Boiled Purslane with Salt provide inadequate amounts of Energy