Comparing Nutrients in 5 ounces Boiled Pumpkin VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin	12%	3%	85%
Purslane	33%	13%	54%

Macro Nutrients

	Boiled Pumpkin	Purslane	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	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	5.34% 6.95g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	1.82% 1.02g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	45.4% 408μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.28mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	3.2% 12.8μg	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	7.4% 6.66mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Purslane	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	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	10% 0.81mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	5.5% 0.13mg	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	6.07% 42.5mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.56% 132g	3700g per day for Men 19-50 years

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

• Boiled and Drained Pumpkin has 5.6 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw Purslane have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Pumpkin as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Pumpkin vs Purslane:

• Boiled and Drained Pumpkin has 1.4 times more Zinc than Raw Purslane.
• While Raw Purslane contains 4.3 times more Calcium, 3.5 times more Iron, 7.6 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.1 times more Potassium, 4.5 times more Selenium and 45 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin and Raw Purslane have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Pumpkin has 1.4 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 88 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Pumpkin.
• Both Boiled and Drained Pumpkin as well as Raw Purslane have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.