Comparing Nutrients in 500 calories Purslane VS Carrots

Weight per 500 calories

• Purslane: 2500g
• Carrots: 1220g

Raw Carrots have 2.1 times more energy per unit of mass than Raw Purslane, which is low in comparison to other foods. Purslane having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Carrots	8%	5%	87%

Macro Nutrients

	Purslane	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	4.77% 1.53g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	275% 4.4g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.8g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	NA	90% 34g	38g per day for Men 19-50 years
Protein	91% 50.8g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Purslane	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	140% 1.83mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	58% 232μg	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	583% 525mg	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Purslane	Carrots	Recommended Dietary Allowance
Calcium	163% 1625mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	622% 49.8mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	76% 1.74mg	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	157% 1100mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	363% 12350mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	75% 1125mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	62.7% 2322g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Purslane vs Carrots:

• Raw Purslane has 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B9 and 7.3 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 3.7 times more Vitamin B5 than Raw Purslane.
• Both Raw Purslane and Raw Carrots have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Purslane as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Purslane vs Carrots:

• Raw Purslane has 4 times more Calcium, 5.1 times more Copper, 13.6 times more Iron, 11.6 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Potassium, 18.5 times more Selenium, 1.3 times more Sodium, 1.5 times more Zinc and 2.2 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Purslane has 3.1 times more Fat, 180.4 times more Omega 3, 2.2 times more Omega 6 and 4.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.4 times more Carbohydrate than Raw Purslane.
• Both Raw Purslane and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Raw Purslane as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.