Comparing Nutrients in 500 calories Broccoli VS Boiled Purslane

Weight per 500 calories

• Broccoli: 1471g
• Boiled Purslane: 2778g

Broccoli has 1.9 times more energy per 100g than Boiled Purslane. It has low energy density when compared to other foods. Boiled and Drained Purslane having very low energy density.

Which food has more nutrients per 500 calories - Broccoli or Boiled Purslane?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Broccoli	Boiled Purslane	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	NA	32g per day for Men 19-50 years
Omega 3	58% 0.93g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	76% 99g	130g per day for Men 19-50 years
Sugars	34.5% 25g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	NA	38g per day for Men 19-50 years
Protein	74% 41.5g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	287% 2583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	150% 1.94mg	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	232% 926μg	62.5% 250μg	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	1458% 1312mg	324% 292mg	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	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Purslane	Recommended Dietary Allowance
Calcium	69% 691mg	217% 2167mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	352% 3.17mg	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	134% 10.7mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	443% 1861mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	371% 8.53mg	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	139% 971mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	399% 13556mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	81.5% 1222mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	70.2% 2598g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Broccoli vs Boiled Purslane:

• Raw Broccoli has 1.2 times more Vitamin B1, 8.4 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 5.7 times more Vitamin A, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli vs Boiled Purslane:

• Raw Broccoli has 1.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 3.1 times more Calcium, 4.4 times more Copper, 2 times more Iron, 6 times more Magnesium, 2.8 times more Manganese, 2.9 times more Potassium, 2.5 times more Sodium and 2 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Purslane have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Broccoli and Boiled and Drained Purslane have similar amounts of macro-nutrients per 500 kcal
• Both Raw Broccoli and Boiled and Drained Purslane have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Raw Broccoli as well as Boiled and Drained Purslane have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.