Comparing Nutrients in 5 ounces Boiled Pumpkin Flowers VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Boiled Pumpkin Flowers	24%	4%	72%
Purslane	33%	13%	54%

Macro Nutrients

	Boiled Pumpkin Flowers	Purslane	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	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	3.6% 4.68g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	2.76% 1.55g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin Flowers	Purslane	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.75% 0.44mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	14.5% 58μg	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	7.87% 7.1mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin Flowers	Purslane	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	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	15.6% 1.25mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.9% 48mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin Flowers VS Purslane per 5 oz

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

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

• 5 ounces of Boiled Pumpkin Flowers have 3.4 times more Vitamin B9 than Purslane.
• While 5 oz of Raw Purslane contain 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled and Drained Pumpkin Flowers.
• 5 ounces of Boiled Pumpkin Flowers have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Pumpkin Flowers as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Pumpkin Flowers vs Purslane:

• 5 oz of Raw Purslane contain 1.8 times more Calcium, 2.3 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 4.7 times more Potassium and 7.5 times more Sodium than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Purslane contain similar levels of Copper and Water per five ounces.
• Both Boiled and Drained Pumpkin Flowers as well as Raw Purslane lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Purslane contain 88 times more Omega 3 and 1.9 times more Protein than Boiled and Drained Pumpkin Flowers.
• Both Boiled Pumpkin Flowers and Purslane offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Pumpkin Flowers provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Pumpkin Flowers as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in five ounces.