Comparing Nutrients in 1 pound Boiled Pumpkin Leaves VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Leaves	41%	7%	52%
Purslane	33%	13%	54%

Macro Nutrients

	Boiled Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Energy	3.3% 95kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	12% 15.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	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	32.2% 12.2g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Vitamin A	40.3% 363μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.5% 0.62mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	3.27% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	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	28.3% 113μg	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	5.04% 4.54mg	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	29% 4.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	408% 490μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Calcium	19.5% 195mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	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	181% 14.5mg	113% 9.03mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	51% 358mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	58.4% 1987mg	66% 2241mg	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	2.4% 36.3mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Leaves VS Purslane per 1 lb

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

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

• 1 pound of Boiled Pumpkin Leaves has 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Purslane.
• While 1 lb of Raw Purslane contains 21 times more Vitamin C than Boiled and Drained Pumpkin Leaves.
• 1 pound of Boiled Pumpkin Leaves have insufficient amounts of Vitamin C
• Both Boiled and Drained Pumpkin Leaves as well as Raw Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Pumpkin Leaves vs Purslane:

• 1 pound of Boiled Pumpkin Leaves has 1.6 times more Iron and 1.8 times more Phosphorus than Purslane.
• While 1 lb of Raw Purslane contains 1.5 times more Calcium, 1.8 times more Magnesium and 5.6 times more Sodium than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Purslane contain similar levels of Copper, Manganese, Potassium and Water per one pound.
• Both Boiled and Drained Pumpkin Leaves as well as Raw Purslane lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Pumpkin Leaves has 1.3 times more Protein than Purslane.
• While 1 lb of Raw Purslane contains 29.3 times more Omega 3 than Boiled and Drained Pumpkin Leaves.
• Both Boiled Pumpkin Leaves and Purslane offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Pumpkin Leaves provide inadequate amounts of Omega 3
• Both Boiled and Drained Pumpkin Leaves as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in one pound.