Comparing Nutrients in 500 calories Pumpkin VS Boiled Purslane

Weight per 500 calories

• Pumpkin: 1923g
• Boiled Purslane: 2778g

Pumpkin has 1.4 times more energy per 100g than Boiled Purslane. It has very low energy density when compared to other foods. Boiled and Drained Purslane having very low energy density.

Discover which food has more nutrients per 500 calories - Pumpkin or Boiled Purslane?

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	5.44% 5.28g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	NA	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	76% 99g	130g per day for Men 19-50 years
Sugars	73.2% 53g	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	25.3% 9.6g	NA	38g per day for Men 19-50 years
Protein	34.3% 19.2g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	910% 8192μg	287% 2583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	71.8% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	77% 308μg	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	192% 173mg	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	136% 20.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Calcium	40.4% 404mg	217% 2167mg	1000mg per day for Men 19-50 years
Copper	271% 2.44mg	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	192% 15.4mg	267% 21.4mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	443% 1861mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	121% 846mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	192% 6538mg	399% 13556mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.2mg	81.5% 1222mg	1500mg per day for Men 19-50 years
Zinc	56% 6.15mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	47.6% 1762g	70.2% 2598g	3700g per day for Men 19-50 years

Pumpkin VS Boiled Purslane Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pumpkin or Boiled Purslane?

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

• 500 calories of Pumpkin have 3.2 times more Vitamin A, 5.7 times more Vitamin B5 and 1.2 times more Vitamin B9 than Boiled Purslane.
• While 500 kcal of Boiled and Drained Purslane contain 1.7 times more Vitamin B6 and 1.7 times more Vitamin C than Raw Pumpkin.
• Both Pumpkin and Boiled Purslane provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 500 calories.
• Both Raw Pumpkin as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pumpkin vs Boiled Purslane:

• 500 calories of Pumpkin have 1.3 times more Zinc than Boiled Purslane.
• While 500 kcal of Boiled and Drained Purslane contain 5.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 8.1 times more Magnesium, 3.5 times more Manganese, 2.1 times more Potassium, 4.3 times more Selenium, 63.6 times more Sodium and 1.5 times more Water than Raw Pumpkin.
• Both Pumpkin and Boiled Purslane contain similar levels of Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pumpkin have 1.3 times more Carbohydrate than Boiled Purslane.
• While 500 kcal of Boiled and Drained Purslane contain 2.2 times more Protein than Raw Pumpkin.
• Both Pumpkin and Boiled Purslane offer comparable quantities of Energy per 500 calories.