Comparing Nutrients in 500 calories Boiled Purslane VS Radishes

Weight per 500 calories

• Boiled Purslane: 2778g
• Radishes: 3125g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Radishes	16%	5%	79%

Macro Nutrients

	Boiled Purslane	Radishes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.28g	3.22% 3.13g	97g per day for Men 19-50 years
Saturated Fat	NA	3.13% 1g	32g per day for Men 19-50 years
Omega 3	NA	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	NA	3.13% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	80% 58g	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	30.6% 22g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 3.13g	g per day for Men 19-50 years
Fiber	NA	132% 50g	38g per day for Men 19-50 years
Protein	74% 41.4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Radishes	Recommended Dietary Allowance
Vitamin A	287% 2583μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.8% 0.86mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 12.8mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	171% 2.2mg	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	195% 781μg	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	514% 463mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Radishes	Recommended Dietary Allowance
Calcium	217% 2167mg	78% 781mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	174% 1.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 188μg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	443% 1861mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	94% 2.16mg	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	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	399% 13556mg	214% 7281mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	34% 18.8μg	55μg per day for Men 19-50 years
Sodium	81.5% 1222mg	81.3% 1219mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	79.5% 8.75mg	11mg per day for Men 19-50 years
Water	70.2% 2598g	80.5% 2977g	3700g per day for Men 19-50 years

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

• Boiled and Drained Purslane has more Vitamin A, 2.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Radishes.
• While Raw Radishes contain 5.2 times more Vitamin B5, 3.1 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled and Drained Purslane as well as Raw Radishes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Purslane vs Radishes:

• Boiled and Drained Purslane has 2.8 times more Calcium, 2 times more Copper, 2 times more Iron, 6 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Selenium than Raw Radishes.
• While Raw Radishes contain 1.9 times more Zinc than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Purslane has 1.7 times more Fat and 1.9 times more Protein than Raw Radishes.
• Both Boiled and Drained Purslane and Raw Radishes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Purslane as well as Raw Radishes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.