Comparing Nutrients in 500 calories Canned Pumpkin Pie Mix VS Purslane

Weight per 500 calories

• Canned Pumpkin Pie Mix: 481g
• Purslane: 2500g

Canned Pumpkin Pie Mix has 5.2 times more energy per 100g than Purslane. It has average energy density when compared to other foods. Raw Purslane having very low energy density.

Which food has more nutrients per 500 calories - Canned Pumpkin Pie Mix or Purslane?

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.63g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	275% 4.4g	1.6g per day for Men 19-50 years
Omega 6	0.085% 0.014g	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	98% 127g	65% 84.8g	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	105% 40g	NA	38g per day for Men 19-50 years
Protein	9.36% 5.24g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Vitamin A	222% 1995μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.6% 0.57mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.76mg	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	42% 168μg	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	18.7% 17mg	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	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

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Calcium	17.8% 178mg	163% 1625mg	1000mg per day for Men 19-50 years
Copper	36.3% 0.33mg	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	63.7% 5.1mg	622% 49.8mg	8mg per day for Men 19-50 years
Magnesium	18.3% 77mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	31% 216mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	9.6% 5.3μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	66.7% 1000mg	75% 1125mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.3% 344g	62.7% 2322g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pumpkin Pie Mix vs Purslane:

• Canned Pumpkin Pie Mix has 6.1 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 15.3 times more Vitamin B1, 4.9 times more Vitamin B2, 6.7 times more Vitamin B3, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9 and 31.2 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Pumpkin Pie Mix vs Purslane:

• Raw Purslane contains 9.1 times more Calcium, 8.6 times more Copper, 9.8 times more Iron, 22.1 times more Magnesium, 3.9 times more Manganese, 5.1 times more Phosphorus, 18.6 times more Potassium, 4.3 times more Selenium, 3.3 times more Zinc and 6.8 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Pumpkin Pie Mix has 1.5 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 14.4 times more Fat, 228.8 times more Omega 3, 187.2 times more Omega 6 and 9.7 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Energy per 500 kcal.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.