Comparing Nutrients in 300 calories Purslane VS Boiled Purslane

Weight per 300 calories

• Purslane: 1500g
• Boiled Purslane: 1667g

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

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

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	NA	32g per day for Men 19-50 years
Omega 3	165% 2.64g	NA	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	45.5% 59g	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	NA	NA	38g per day for Men 19-50 years
Protein	54.4% 30.5g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	NA	172% 1550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.8% 0.71mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.2% 1.1mg	89.7% 1.17mg	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	45% 180μg	37.5% 150μg	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	350% 315mg	194% 175mg	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

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Calcium	98% 975mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	211% 1.9mg	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	373% 30mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	266% 1117mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	222% 5.1mg	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	94% 660mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	218% 7410mg	239% 8133mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	49% 733mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	37.6% 1393g	42% 1559g	3700g per day for Men 19-50 years

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

• Raw Purslane has 1.4 times more Vitamin B1 and 1.8 times more Vitamin C than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Purslane vs Boiled Purslane:

• Raw Purslane has 2.3 times more Iron than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 1.3 times more Calcium than Raw Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Purslane has 1.7 times more Fat and 1.2 times more Protein than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.