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

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Pumpkin Leaves with Salt	41%	7%	52%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	12% 6.76g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Vitamin A	47% 422μg	40.3% 363μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	68.4% 0.89mg	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	10.2% 41μg	28.3% 113μg	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	53% 47.6mg	5.04% 4.54mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Pumpkin Leaves with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	67% 0.6mg	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	43.7% 3.5mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	70% 1.6mg	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	24% 168mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	58.4% 1987mg	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	84.7% 1270mg	73.8% 1107mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Pumpkin Leaves with Salt per 1 lb

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

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

• 1 pound of Boiled Purslane with Salt has 10.5 times more Vitamin C than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt provide similar amounts of Vitamin A per one pound.
• 1 pound of Boiled Pumpkin Leaves with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves with Salt have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Purslane with Salt has 1.8 times more Calcium and 1.8 times more Magnesium than Boiled Pumpkin Leaves with Salt.
• While 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 4.2 times more Iron and 2.1 times more Phosphorus than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt contain similar levels of Copper, Manganese, Potassium, Sodium and Water per one pound.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Pumpkin Leaves with Salt contains 1.8 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Pumpkin Leaves with Salt offer comparable quantities of Carbohydrate per one pound.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Pumpkin Leaves with Salt provide inadequate amounts of Energy in one pound.