Comparing Nutrients in 1 kilogram Boiled Purslane VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Purslane	Salsify	Recommended Dietary Allowance
Energy	6.2% 180kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	143% 186g	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	87% 33g	38g per day for Men 19-50 years
Protein	26.6% 15g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Salsify	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	213% 2.77mg	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	65% 260μg	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	89% 80mg	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	Salsify	Recommended Dietary Allowance
Calcium	78% 780mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	99% 0.89mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	117% 2.68mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	144% 4880mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	25.3% 935g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane VS Salsify per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Purslane vs Salsify:

• 1 kilogram of Boiled Purslane has more Vitamin A and 1.3 times more Vitamin C than Salsify.
• While 1 kg of Raw Salsify contains 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 10.3 times more Vitamin B5, 4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Purslane.
• Both Boiled Purslane and Salsify provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Purslane have insufficient amounts of Vitamin B5
• 1 kilogram of Salsify have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane as well as Raw Salsify have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Purslane vs Salsify:

• 1 kilogram of Boiled Purslane has 1.3 times more Calcium, 1.3 times more Copper, 2.9 times more Magnesium, 1.3 times more Potassium, 2.2 times more Sodium and 1.2 times more Water than Salsify.
• While 1 kg of Raw Salsify contains 2 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Purslane.
• Both Boiled Purslane and Salsify contain similar levels of Iron and Manganese per one kilogram.
• 1 kilogram of Boiled Purslane lack sufficient amounts of Zinc
• Both Boiled and Drained Purslane as well as Raw Salsify lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Salsify contains 4.6 times more Energy, 5.2 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Purslane.
• 1 kilogram of Boiled Purslane provide inadequate amounts of Energy