Comparing Nutrients in 300 calories Canned Pumpkin VS Purslane

Weight per 300 calories

• Canned Pumpkin: 882g
• Purslane: 1500g

Canned Pumpkin has 1.7 times more energy per 100g than Purslane. It has low energy density when compared to other foods. Raw Purslane having very low energy density.

Which food has more nutrients per 300 calories - Canned Pumpkin or Purslane?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	39% 51g	130g per day for Men 19-50 years
Sugars	40% 29g	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	67.3% 25.6g	NA	38g per day for Men 19-50 years
Protein	17.3% 9.7g	54.4% 30.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	763% 6865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	58.8% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.7% 0.48mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	84.2% 1.1mg	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	26.5% 106μg	45% 180μg	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	41% 37mg	350% 315mg	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	62.4% 9.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Calcium	23% 229mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	188% 1.7mg	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	153% 12.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	48.3% 203mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	198% 4.55mg	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	44% 309mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	218% 7410mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	2.94% 44mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	21.5% 794g	37.6% 1393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Pumpkin vs Purslane:

• Canned Pumpkin no Salt has 6.5 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 3.3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 8.5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Pumpkin vs Purslane:

• Raw Purslane contains 4.3 times more Calcium, 1.8 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 3.5 times more Manganese, 2.1 times more Phosphorus, 4.1 times more Potassium, 3.8 times more Selenium, 15.3 times more Sodium, 1.7 times more Zinc and 1.8 times more Water than Canned Pumpkin no Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Pumpkin no Salt has 1.4 times more Saturated Fat and 1.4 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 2.2 times more Fat, 37.4 times more Omega 3, 26.2 times more Omega 6 and 3.1 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Energy per 300 kcal.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.