Comparing Nutrients in 1 pound Purslane VS Canned Pumpkin Pie Mix

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Canned Pumpkin Pie Mix	4%	1%	95%

Macro Nutrients

	Purslane	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Energy	3.13% 91kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.08% 0.014g	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	92% 120g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	8.83% 4.94g	56g per day for Men 19-50 years

Vitamins

	Purslane	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Vitamin A	NA	209% 1882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.8% 0.21mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	55.5% 0.72mg	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	39.7% 159μg	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	17.6% 16mg	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

	Purslane	Canned Pumpkin Pie Mix	Recommended Dietary Allowance
Calcium	29.5% 295mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	34.3% 0.31mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	73.4% 308mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	79% 1.8mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	63% 943mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	11.4% 421g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Purslane vs Canned Pumpkin Pie Mix:

• Raw Purslane has 2.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 6 times more Vitamin C than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 31.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Purslane.
• Both Raw Purslane and Canned Pumpkin Pie Mix have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Purslane as well as Canned Pumpkin Pie Mix have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Purslane vs Canned Pumpkin Pie Mix:

• Raw Purslane has 1.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 3.6 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 1.3 times more Manganese, 4.6 times more Sodium and 1.6 times more Zinc than Raw Purslane.
• Both Raw Purslane and Canned Pumpkin Pie Mix have similar amounts of Phosphorus and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Purslane has 44 times more Omega 3 and 1.9 times more Protein than Canned Pumpkin Pie Mix.
• While Canned Pumpkin Pie Mix contains 5.2 times more Energy and 7.8 times more Carbohydrate than Raw Purslane.
• Both Raw Purslane as well as Canned Pumpkin Pie Mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.