Comparing Nutrients in 1 kilogram Boiled Purslane VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	6.2% 180kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	NA	132% 42g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	795% 135g	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	136% 177g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	276% 105g	38g per day for Men 19-50 years
Protein	26.6% 15g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	103% 930μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	91% 1.18mg	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	67.5% 270μg	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	0% 0mg	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	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	78% 780mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	25.3% 935g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Purslane vs Oil Roasted Almonds:

• Boiled and Drained Purslane has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Vitamin B1, 8.7 times more Vitamin B2, 8 times more Vitamin B3, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Purslane vs Oil Roasted Almonds:

• Boiled and Drained Purslane has 44 times more Sodium and 33.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Calcium, 8.4 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 8 times more Manganese, 12.6 times more Phosphorus, 1.4 times more Potassium, 4.6 times more Selenium and 18.1 times more Zinc than Boiled and Drained Purslane.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds contain 33.7 times more Energy, 290.4 times more Fat, 5 times more Carbohydrate and 14.2 times more Protein than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.