Comparing Nutrients in 500 calories Boiled Purslane VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Purslane: 2778g
• Frozen Chopped Broccoli: 1923g

Frozen Chopped Broccoli, Unprepared has 1.4 times more energy per unit of mass than Boiled and Drained Purslane, which is very low in comparison to other foods. Boiled Purslane having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Purslane	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	NA	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	70.7% 92g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	152% 57.7g	38g per day for Men 19-50 years
Protein	74% 41.4g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	287% 2583μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	192% 2.5mg	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	62.5% 250μg	322% 1288μg	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	324% 292mg	1205% 1085mg	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	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	217% 2167mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	81% 0.73mg	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	267% 21.4mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	443% 1861mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	246% 5.65mg	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	147% 1028mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	399% 13556mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	70.2% 2598g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Boiled and Drained Purslane has 2.6 times more Vitamin A, 1.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.4 times more Vitamin B5, 1.3 times more Vitamin B6, 5.2 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled and Drained Purslane as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Purslane vs Frozen Chopped Broccoli:

• Boiled and Drained Purslane has 2 times more Calcium, 4.3 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 1.5 times more Manganese, 3.3 times more Potassium, 2.6 times more Sodium and 1.5 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Selenium and 2 times more Zinc than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Chopped Broccoli, Unprepared contains 1.3 times more Protein than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Purslane as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.