Comparing Nutrients in 300 calories Boiled Purslane with Salt VS Boiled Flowers Pumpkin with Salt

Weight per 300 calories

• Boiled Purslane with Salt: 1667g
• Boiled Flowers Pumpkin with Salt: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Purslane with Salt or Boiled Flowers Pumpkin with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Flowers Pumpkin with Salt	24%	4%	72%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	49% 63.6g	130g per day for Men 19-50 years
Sugars	NA	66.2% 48g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	44.3% 25g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Vitamin A	172% 1550μg	193% 1740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	38.8% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	77% 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	37.5% 150μg	205% 820μg	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	194% 175mg	111% 100mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Flowers Pumpkin with Salt	Recommended Dietary Allowance
Calcium	130% 1300mg	74% 740mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	222% 2mg	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	160% 13mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	266% 1117mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	NA	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	88% 617mg	97% 680mg	700mg per day for Men 19-50 years
Potassium	239% 8133mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	311% 4667mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	18% 2mg	11mg per day for Men 19-50 years
Water	42% 1559g	51.5% 1904g	3700g per day for Men 19-50 years

Boiled Purslane With Salt VS Boiled Flowers Pumpkin With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Purslane with Salt or Boiled Flowers Pumpkin with Salt?

Lets compare vitamin content per 300 calories of Boiled Purslane with Salt vs Boiled Flowers Pumpkin with Salt:

• 300 calories of Boiled Purslane with Salt have 1.4 times more Vitamin B1, 2.3 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.8 times more Vitamin C than Boiled Flowers Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Flowers Pumpkin with Salt contain 5.5 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Flowers Pumpkin with Salt provide similar amounts of Vitamin A and Vitamin B6 per 300 calories.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Flowers Pumpkin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Purslane with Salt vs Boiled Flowers Pumpkin with Salt:

• 300 calories of Boiled Purslane with Salt have 1.8 times more Calcium, 2.2 times more Magnesium, 3.8 times more Potassium and 1.4 times more Zinc than Boiled Flowers Pumpkin with Salt.
• While 300 kcal of Boiled and Drained Flowers Pumpkin with Salt contain 1.4 times more Iron than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Flowers Pumpkin with Salt contain similar levels of Copper, Phosphorus, Selenium, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Purslane with Salt and Boiled and Drained Flowers Pumpkin with Salt have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Purslane with Salt and Boiled Flowers Pumpkin with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.