Comparing Nutrients in 5 ounces Canned Pumpkin VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Energy	1.66% 48kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.9% 0.15g	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	3.7% 4.8g	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	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	123% 1103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	4.25% 0.68mg	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	7.96% 0.1mg	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	4.25% 17μg	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	33% 29.8mg	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	Purslane	Recommended Dietary Allowance
Calcium	3.7% 37mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17.8% 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	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	9.2% 0.21mg	18.7% 0.43mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	8.6% 292mg	20.6% 700mg	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	0.47% 7.1mg	4.25% 63.8mg	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	3.56% 132g	3700g per day for Men 19-50 years

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

• Canned Pumpkin no Salt has 11.1 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Vitamin B9 per 5 oz.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Pumpkin vs Purslane:

• Raw Purslane contains 2.5 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium and 9 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Copper, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pumpkin no Salt has 1.7 times more Energy and 2.4 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 22 times more Omega 3 and 1.8 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.