Comparing Nutrients in 1 pound Boiled Flowers Pumpkin with Salt VS Boiled Purslane with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Flowers Pumpkin with Salt	24%	4%	72%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	12.4% 16g	130g per day for Men 19-50 years
Sugars	15% 11g	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	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	8.83% 4.94g	12% 6.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	44% 395μg	47% 422μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	24.4% 0.32mg	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	46.5% 186μg	10.2% 41μg	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	25% 22.7mg	53% 47.6mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Flowers Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	57.5% 0.52mg	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	50% 4mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	NA	60.5% 1.4mg	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% 154mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	65% 2214mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.7% 432g	11.5% 424g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• Boiled and Drained Flowers Pumpkin with Salt have 4.6 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• While Boiled and Drained Purslane with Salt contains 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.1 times more Vitamin C than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Purslane with Salt have similar amounts of Vitamin A per 1 lb.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Flowers Pumpkin with Salt vs Boiled Purslane with Salt:

• Boiled and Drained Purslane with Salt contains 2.1 times more Calcium, 2.7 times more Magnesium, 4.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Purslane with Salt have similar amounts of Copper, Iron, Phosphorus, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Purslane with Salt contains 1.4 times more Protein than Boiled and Drained Flowers Pumpkin with Salt.
• Both Boiled and Drained Flowers Pumpkin with Salt and Boiled and Drained Purslane with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Flowers Pumpkin with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.