Comparing Nutrients in 300 calories Canned Pumpkin Pie Mix VS Purslane

Weight per 300 calories

• Canned Pumpkin Pie Mix: 289g
• Purslane: 1500g

Canned Pumpkin Pie Mix has 5.2 times more energy per 100g than Purslane. It has average energy density when compared to other foods. Raw Purslane having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	2.86% 0.92g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	0.051% 0.009g	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	58.6% 76g	39% 51g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	5.6% 3.14g	54.4% 30.5g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Vitamin A	133% 1197μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	58.8% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.74% 1.08mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.8% 3.3mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.3% 0.46mg	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	25.2% 101μg	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	11.2% 10mg	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	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

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Calcium	10.7% 107mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	21.8% 0.2mg	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	38.2% 3.06mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	18.5% 130mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	218% 7410mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.17μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	45% 675mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	5.57% 206g	37.6% 1393g	3700g per day for Men 19-50 years

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

• Canned Pumpkin Pie Mix has 6.1 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 15.3 times more Vitamin B1, 4.9 times more Vitamin B2, 6.7 times more Vitamin B3, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 31.2 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix 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 Pie Mix vs Purslane:

• Raw Purslane contains 9.1 times more Calcium, 8.6 times more Copper, 9.8 times more Iron, 22.1 times more Magnesium, 3.9 times more Manganese, 5.1 times more Phosphorus, 18.6 times more Potassium, 4.3 times more Selenium, 3.3 times more Zinc and 6.8 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Pumpkin Pie Mix has 1.5 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 14.4 times more Fat, 228.8 times more Omega 3, 187.2 times more Omega 6 and 9.7 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Energy per 300 kcal.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.