Comparing Nutrients in 5 ounces Canned Pumpkin with Salt VS Boiled Purslane with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin with Salt	11%	6%	83%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Canned Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.82% 11.5g	3.87% 5.03g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	11% 4.1g	NA	38g per day for Men 19-50 years
Protein	2.8% 1.56g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	123% 1103μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	4.25% 17μg	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	6.6% 5.95mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	24.6% 1.97mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	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	7.1% 49.6mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	22.8% 342mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pumpkin with Salt VS Boiled Purslane with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Pumpkin with Salt versus 5 oz of Boiled Purslane with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Pumpkin with Salt vs Boiled Purslane with Salt:

• 5 ounces of Canned Pumpkin with Salt have 8.4 times more Vitamin A, 11.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Purslane with Salt.
• While 5 oz of Boiled and Drained Purslane with Salt contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• Both Canned Pumpkin with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Pumpkin with Salt vs Boiled Purslane with Salt:

• 5 ounces of Canned Pumpkin with Salt have 1.8 times more Iron than Boiled Purslane with Salt.
• While 5 oz of Boiled and Drained Purslane with Salt contain 3 times more Calcium, 2.9 times more Magnesium, 2.1 times more Manganese and 2.4 times more Potassium than Canned Pumpkin with Salt.
• Both Canned Pumpkin with Salt and Boiled Purslane with Salt contain similar levels of Copper, Phosphorus, Sodium and Water per five ounces.
• Both Canned Pumpkin with Salt as well as Boiled and Drained Purslane with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Pumpkin with Salt have 2.3 times more Carbohydrate than Boiled Purslane with Salt.
• While 5 oz of Boiled and Drained Purslane with Salt contain 1.4 times more Protein than Canned Pumpkin with Salt.
• 5 ounces of Canned Pumpkin with Salt provide inadequate amounts of Protein
• Both Canned Pumpkin with Salt as well as Boiled and Drained Purslane with Salt provide inadequate amounts of Energy in five ounces.