Comparing Nutrients in 1 kilogram Boiled Purslane with Salt VS Boiled Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Spinach with Salt	41%	8%	51%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	5.93% 4.3g	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	63% 24g	38g per day for Men 19-50 years
Protein	26.6% 15g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Vitamin A	103% 930μg	582% 5240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4113% 4936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Spinach with Salt	Recommended Dietary Allowance
Calcium	78% 780mg	136% 1360mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.45% 378μg	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	446% 35.7mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	207% 870mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	407% 9.35mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	187% 2800mg	204% 3060mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	25.3% 935g	24.7% 912g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Spinach with Salt per 1 kg

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

• 1 kg of Boiled and Drained Spinach with Salt contains 5.6 times more Vitamin A, 3.1 times more Vitamin B1, 2.6 times more Vitamin B2, 4 times more Vitamin B5, 3.5 times more Vitamin B6 and 16.2 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Spinach with Salt provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Spinach 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 Spinach with Salt:

• 1 kg of Boiled and Drained Spinach with Salt contains 1.7 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 1.7 times more Selenium and 4.5 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Spinach with Salt contain similar levels of Potassium, Sodium and Water 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 Spinach with Salt contains 2 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Spinach with Salt offer comparable quantities of Carbohydrate per one kilogram.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Spinach with Salt provide inadequate amounts of Energy in one kilogram.