Comparing Nutrients in 1 pound Pumpkin Leaves VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Purslane	33%	13%	54%

Macro Nutrients

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Energy	2.97% 86kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	2.93% 0.94g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	8.13% 10.6g	12% 15.4g	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	25.5% 14.3g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Vitamin A	49% 440μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.5% 0.43mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	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	72.2% 0.94mg	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	41% 163μg	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	55.4% 50mg	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	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

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Calcium	17.7% 177mg	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	126% 10mg	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	67.4% 472mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	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	3.33% 50mg	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	11.4% 421g	11.4% 421g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Purslane per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Pumpkin Leaves vs Purslane:

• 1 pound of Pumpkin Leaves has 2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 3 times more Vitamin B9 than Purslane.
• While 1 lb of Raw Purslane contains 1.9 times more Vitamin C than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Purslane provide similar amounts of Vitamin B2 per one pound.
• Both Raw 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 Pumpkin Leaves vs Purslane:

• 1 pound of Pumpkin Leaves has 2.4 times more Phosphorus than Purslane.
• While 1 lb of Raw Purslane contains 1.7 times more Calcium, 1.8 times more Magnesium and 4.1 times more Sodium than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Purslane contain similar levels of Copper, Iron, Manganese, Potassium and Water per one pound.
• Both Raw 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 Pumpkin Leaves has 1.6 times more Protein than Purslane.
• While 1 lb of Raw Purslane contains 14.7 times more Omega 3 and 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
• 1 pound of Pumpkin Leaves provide inadequate amounts of Omega 3 and Carbohydrate
• Both Raw Pumpkin Leaves as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in one pound.