Comparing Nutrients in 300 calories Boiled Purslane VS Blanched Almonds

Weight per 300 calories

• Boiled Purslane: 1667g
• Blanched Almonds: 50.8g

Blanched Almonds have 32.8 times more energy per unit of mass than Boiled and Drained Purslane, which is very high in comparison to other foods. Boiled Purslane having very low energy density.

Which food has more nutrients per 300 calories - Boiled Purslane or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Purslane	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	NA	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37% 6.3g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.25% 2.35g	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	0% 0g	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	% 0.015g	g per day for Men 19-50 years
Sucrose	NA	% 2.27g	g per day for Men 19-50 years
Fiber	NA	13.2% 5.03g	38g per day for Men 19-50 years
Protein	44.3% 25g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	172% 1550μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	4.5% 0.058mg	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	6.23% 25μg	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	0% 0mg	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	80.5% 12mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	130% 1300mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	58% 0.52mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	266% 1117mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	40.6% 0.93mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	239% 8133mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	42% 1559g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Purslane vs Blanched Almonds:

• Boiled and Drained Purslane has more Vitamin A, 5.3 times more Vitamin B1, 4.1 times more Vitamin B2, 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 20 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Boiled and Drained Purslane as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Purslane vs Blanched Almonds:

• Boiled and Drained Purslane has 10.8 times more Calcium, 3.6 times more Copper, 7.7 times more Iron, 8.2 times more Magnesium, 5.5 times more Manganese, 2.5 times more Phosphorus, 24.3 times more Potassium, 9.2 times more Selenium, 75.9 times more Sodium, 1.9 times more Zinc and 679.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Purslane has 6.2 times more Carbohydrate and 2.3 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Fat than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Blanched Almonds have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Purslane as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.