Comparing Nutrients in 500 calories Florida Oranges VS Purslane

Weight per 500 calories

• Florida Oranges: 1087g
• Purslane: 2500g

Florida Oranges have 2.3 times more energy per 100g than Purslane. It has low energy density when compared to other foods. Raw Purslane having very low energy density.

Discover which food has more nutrients per 500 calories - Florida Oranges or Purslane?

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Purslane	33%	13%	54%

Macro Nutrients

	Florida Oranges	Purslane	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	7.47% 0.12g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	65% 84.8g	130g per day for Men 19-50 years
Sugars	137% 99g	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	68.6% 26g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Purslane	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.3% 2.7mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	140% 1.83mg	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	46% 185μg	75% 300μg	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	543% 489mg	583% 525mg	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	13% 1.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Purslane	Recommended Dietary Allowance
Calcium	46.7% 467mg	163% 1625mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	314% 2.83mg	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	12.2% 0.98mg	622% 49.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	329% 7.58mg	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	18.6% 130mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.43μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	7.9% 0.87mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	25.6% 947g	62.7% 2322g	3700g per day for Men 19-50 years

Florida Oranges VS Purslane Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Florida Oranges or Purslane?

Lets compare vitamin content per 500 calories of Florida Oranges vs Purslane:

• 500 calories of Florida Oranges have 3 times more Vitamin B5 than Purslane.
• While 500 kcal of Raw Purslane contain 6.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Florida Oranges.
• Both Florida Oranges and Purslane provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• Both Raw Florida Oranges as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Florida Oranges vs Purslane:

• 500 kcal of Raw Purslane contain 3.5 times more Calcium, 6.7 times more Copper, 50.9 times more Iron, 15.6 times more Magnesium, 29 times more Manganese, 8.4 times more Phosphorus, 6.7 times more Potassium, 4.1 times more Selenium, more Sodium, 4.9 times more Zinc and 2.5 times more Water than Raw Florida Oranges.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Florida Oranges have 1.5 times more Carbohydrate than Purslane.
• While 500 kcal of Raw Purslane contain 36.8 times more Omega 3, 8 times more Omega 6 and 6.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Purslane offer comparable quantities of Energy per 500 calories.
• 500 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6