Comparing Nutrients in 1 kilogram Purslane VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Purslane	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.9% 200kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Purslane	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 650mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	145% 4940mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	482% 53mg	11mg per day for Men 19-50 years
Water	25% 929g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Purslane VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Purslane vs Toasted Sunflower Seeds:

• 1 kilogram of Purslane has 15 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.9 times more Vitamin B1, 2.5 times more Vitamin B2, 8.7 times more Vitamin B3, 196.1 times more Vitamin B5, 11 times more Vitamin B6 and 19.8 times more Vitamin B9 than Raw Purslane.
• 1 kilogram of Purslane have insufficient amounts of Vitamin B5
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Purslane as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Purslane vs Toasted Sunflower Seeds:

• 1 kilogram of Purslane has 15 times more Sodium and 92.9 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 16.2 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 7 times more Manganese, 26.3 times more Phosphorus and 31.2 times more Zinc than Raw Purslane.
• Both Purslane and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Purslane lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Purslane has 2.2 times more Omega 3 than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 31 times more Energy, 157.8 times more Fat, 97.6 times more Saturated Fat, 346.2 times more Omega 6, 6.1 times more Carbohydrate and 8.5 times more Protein than Raw Purslane.
• 1 kilogram of Purslane provide inadequate amounts of Energy and Omega 6