Comparing Nutrients in 1 kilogram Purslane VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	110% 1.76g	NA	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	27.3% 35.5g	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	NA	38g per day for Men 19-50 years
Protein	36.3% 20.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	NA	103% 930μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	54% 0.7mg	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	30% 120μg	22.5% 90μg	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	233% 210mg	117% 105mg	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

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Calcium	65% 650mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	127% 1.14mg	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	249% 20mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	160% 670mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	133% 3.07mg	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	63% 440mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	145% 4940mg	144% 4880mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 929g	25.3% 935g	3700g per day for Men 19-50 years

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

• Raw Purslane has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Purslane vs Boiled Purslane:

• Raw Purslane has 2.6 times more Iron than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Purslane has 1.4 times more Protein than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Carbohydrate per 1 kg.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.