Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Purslane	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	7.63% 0.099mg	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	46% 184μg	3.2% 12.8μg	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	1.9% 1.7mg	16.5% 15mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Purslane	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	18% 0.16mg	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	39.3% 3.15mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	19% 0.44mg	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	28% 196mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Purslane:

• Boiled All Types Kidney Beans have 5.2 times more Vitamin B1, 1.3 times more Vitamin B3, 6.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.4 times more Vitamin B9 than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains more Vitamin A, 1.6 times more Vitamin B2 and 8.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Purslane:

• Boiled All Types Kidney Beans have 1.9 times more Copper, 2.9 times more Iron, 1.4 times more Manganese, 3.7 times more Phosphorus, 1.2 times more Selenium and 5.9 times more Zinc than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 2.2 times more Calcium, 1.6 times more Magnesium, 44 times more Sodium and 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Purslane have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 7.1 times more Energy, 6.4 times more Carbohydrate and 5.8 times more Protein than Boiled and Drained Purslane.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Purslane have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.