Comparing Nutrients in 300 calories Boiled Purslane VS Radishes

Weight per 300 calories

• Boiled Purslane: 1667g
• Radishes: 1875g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Radishes	16%	5%	79%

Macro Nutrients

	Boiled Purslane	Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	NA	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	1.88% 0.32g	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% 63.8g	130g per day for Men 19-50 years
Sugars	NA	48% 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	18.4% 13.3g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.88g	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	44.3% 25g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Radishes	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	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.67mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	102% 1.33mg	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	117% 469μg	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	308% 278mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20.3% 24.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Radishes	Recommended Dietary Allowance
Calcium	130% 1300mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.8% 113μg	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	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	266% 1117mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	56.3% 1.3mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	239% 8133mg	128% 4369mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	42% 1559g	48.3% 1786g	3700g per day for Men 19-50 years

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

• Boiled and Drained Purslane has more Vitamin A, 2.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Radishes.
• While Raw Radishes contain 5.2 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Vitamin B6 per 300 kcal.
• Both Boiled and Drained Purslane as well as Raw Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Purslane vs Radishes:

• Boiled and Drained Purslane has 2.8 times more Calcium, 2 times more Copper, 2 times more Iron, 6 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Selenium than Raw Radishes.
• While Raw Radishes contain 1.9 times more Zinc than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Purslane has 1.7 times more Fat and 1.9 times more Protein than Raw Radishes.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Purslane as well as Raw Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.