Comparing Nutrients in 1 pound Canned Pumpkin VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Energy	5.3% 154kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.2% 36.7g	12% 15.4g	130g per day for Men 19-50 years
Sugars	20.6% 15g	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	34.6% 13g	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	392% 3529μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.07% 0.11mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	25.5% 0.33mg	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	13.6% 54.4μg	13.6% 54.4μg	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	21% 19mg	106% 95mg	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	32% 4.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.5% 72.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Calcium	11.8% 118mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	57% 0.51mg	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	79% 6.3mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	59.8% 1.37mg	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	22.7% 159mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 408g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Pumpkin vs Purslane:

• Canned Pumpkin no Salt has 11.1 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Vitamin B9 per 1 lb.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Pumpkin vs Purslane:

• Raw Purslane contains 2.5 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium and 9 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pumpkin no Salt has 1.7 times more Energy and 2.4 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 22 times more Omega 3 and 1.8 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.