Comparing Nutrients in 1 pound Purslane VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Cassava	3%	2%	95%

Macro Nutrients

	Purslane	Cassava	Recommended Dietary Allowance
Energy	3.13% 91kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.85% 0.15g	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	133% 173g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Purslane	Cassava	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	24.2% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	30.7% 0.4mg	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	13.6% 54.4μg	30.6% 122μg	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	106% 95mg	104% 93mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Purslane	Cassava	Recommended Dietary Allowance
Calcium	29.5% 295mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	50.4% 0.45mg	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	113% 9.03mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	75.7% 1.74mg	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	28.5% 200mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	36% 1229mg	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	13.6% 204mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 421g	7.3% 271g	3700g per day for Men 19-50 years

Nutrient Comparison: Purslane VS Cassava per 1 lb

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

Lets compare vitamin content per 1 pound of Purslane vs Cassava:

• 1 pound of Purslane has 2.3 times more Vitamin B2 than Cassava.
• While 1 lb of Raw Cassava contains 1.9 times more Vitamin B1, 1.8 times more Vitamin B3, 3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Purslane.
• Both Purslane and Cassava provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Purslane have insufficient amounts of Vitamin B5
• Both Raw Purslane as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Purslane vs Cassava:

• 1 pound of Purslane has 4.1 times more Calcium, 7.4 times more Iron, 3.2 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 3.2 times more Sodium and 1.6 times more Water than Cassava.
• While 1 lb of Raw Cassava contains 1.3 times more Manganese and 2 times more Zinc than Raw Purslane.
• Both Purslane and Cassava contain similar levels of Copper per one pound.
• 1 pound of Purslane lack sufficient amounts of Zinc
• 1 pound of Cassava lack sufficient amounts of Calcium
• Both Raw Purslane as well as Raw Cassava lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Purslane has 10.4 times more Omega 3 and 1.5 times more Protein than Cassava.
• While 1 lb of Raw Cassava contains 8 times more Energy and 11.2 times more Carbohydrate than Raw Purslane.
• 1 pound of Purslane provide inadequate amounts of Energy
• 1 pound of Cassava provide inadequate amounts of Omega 3
• Both Raw Purslane as well as Raw Cassava provide inadequate amounts of Omega 6 in one pound.