Comparing Nutrients in 300 calories Purslane VS Radishes

Weight per 300 calories

• Purslane: 1500g
• Radishes: 1875g

Purslane has 1.3 times more energy per 100g than Radishes. It has very low energy density when compared to other foods. Raw Radishes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Radishes	16%	5%	79%

Macro Nutrients

	Purslane	Radishes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	1.93% 1.88g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	165% 2.64g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	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	39% 51g	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	54.4% 30.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Purslane	Radishes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.8% 0.71mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.2% 1.1mg	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	45% 180μg	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	350% 315mg	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

	Purslane	Radishes	Recommended Dietary Allowance
Calcium	98% 975mg	47% 469mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	373% 30mg	79.7% 6.38mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	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	94% 660mg	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	218% 7410mg	128% 4369mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	48.8% 731mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	47.7% 5.25mg	11mg per day for Men 19-50 years
Water	37.6% 1393g	48.3% 1786g	3700g per day for Men 19-50 years

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

• Raw Purslane has 3.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Radishes.
• While Raw Radishes contain 5.7 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Purslane.
• Both Raw Purslane and Raw Radishes have similar amounts of Vitamin B6 and Vitamin C per 300 kcal.
• Both Raw Purslane as well as Raw Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Purslane vs Radishes:

• Raw Purslane has 2.1 times more Calcium, 1.8 times more Copper, 4.7 times more Iron, 5.4 times more Magnesium, 3.5 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Potassium than Raw Radishes.
• While Raw Radishes contain 2.1 times more Zinc and 1.3 times more Water than Raw Purslane.
• Both Raw Purslane and Raw Radishes have similar amounts of Selenium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Purslane has 2.9 times more Fat, 4.5 times more Omega 3, 5.1 times more Omega 6 and 2.4 times more Protein than Raw Radishes.
• While Raw Radishes contain 1.3 times more Carbohydrate than Raw Purslane.
• Both Raw Purslane and Raw Radishes have similar amounts of Energy per 300 kcal.
• Both Raw Purslane as well as Raw Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.