Comparing Nutrients in 1 pound Boiled Purslane with Salt VS Boiled Green Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Green Soybeans with Salt	33%	38%	29%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	NA	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	71% 12g	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	38.6% 50g	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	50% 19g	38g per day for Men 19-50 years
Protein	12% 6.76g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	47% 422μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	21% 0.27mg	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	126% 503μg	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	85.7% 77mg	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

	Boiled Purslane with Salt	Boiled Green Soybeans with Salt	Recommended Dietary Allowance
Calcium	35.4% 354mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	59% 0.53mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	72.4% 304mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	99% 2.28mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	65% 2214mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11.5% 424g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Green Soybeans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Purslane with Salt versus 1 lb of Boiled Green Soybeans 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 Green Soybeans with Salt:

• 1 pound of Boiled Purslane with Salt has 11.6 times more Vitamin A than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 8.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 12.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Green Soybeans with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• 1 pound of Boiled Green Soybeans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Green Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Purslane with Salt has 1.4 times more Water than Boiled Green Soybeans with Salt.
• While 1 lb of Boiled and Drained Green Soybeans with Salt contains 1.9 times more Calcium, 3.2 times more Iron, 1.6 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Selenium and 5.4 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Green Soybeans with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium per one pound.
• 1 pound of Boiled Purslane with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Green Soybeans with Salt contains 7.8 times more Energy, 33.7 times more Fat, 3.1 times more Carbohydrate and 8.3 times more Protein than Boiled and Drained Purslane with Salt.
• 1 pound of Boiled Purslane with Salt provide inadequate amounts of Energy