Comparing Nutrients in 1 pound Boiled Purslane with Salt VS Boiled Rutabagas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Rutabagas with Salt	11%	5%	84%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	9.63% 7g	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	% 9.34g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12% 6.76g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Vitamin A	47% 422μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	35.6% 0.46mg	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	17% 68μg	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	95% 85.3mg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Rutabagas with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	14.6% 0.13mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	19% 0.44mg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	77% 1152mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.5% 424g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled and Drained Purslane with Salt has more Vitamin A and 2.2 times more Vitamin B2 than Boiled and Drained Rutabagas with Salt.
• While Boiled and Drained Rutabagas with Salt contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Purslane with Salt.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Purslane with Salt has 4.3 times more Calcium, 3.9 times more Copper, 4.3 times more Iron, 6.7 times more Magnesium, 3.2 times more Manganese, 2.3 times more Potassium, 1.3 times more Selenium and 1.4 times more Zinc than Boiled and Drained Rutabagas with Salt.
• Both Boiled and Drained Purslane with Salt and Boiled and Drained Rutabagas with Salt have similar amounts of Phosphorus, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Purslane with Salt has 1.6 times more Protein than Boiled and Drained Rutabagas with Salt.
• While Boiled and Drained Rutabagas with Salt contain 1.7 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Purslane with Salt.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Rutabagas with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.