Comparing Nutrients in 5 ounces Boiled Purslane VS Salsify

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Salsify	15%	2%	83%

Macro Nutrients

	Boiled Purslane	Salsify	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.87% 5.03g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.77% 2.1g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Salsify	Recommended Dietary Allowance
Vitamin A	14.6% 132μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	30.2% 0.39mg	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	9.2% 37μg	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	16.5% 15mg	12.6% 11.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Salsify	Recommended Dietary Allowance
Calcium	11% 111mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	14% 0.13mg	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	13.6% 1.1mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	16.5% 0.38mg	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	7.5% 52.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	20.3% 692mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	4.16% 62.4mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane VS Salsify per 5 oz

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

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

• 5 ounces of Boiled Purslane have more Vitamin A and 1.3 times more Vitamin C than Salsify.
• While 5 oz of Raw Salsify contain 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 10.3 times more Vitamin B5, 4 times more Vitamin B6 and 2.9 times more Vitamin B9 than Boiled and Drained Purslane.
• Both Boiled Purslane and Salsify provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Purslane have insufficient amounts of Vitamin B5
• 5 ounces of Salsify have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane as well as Raw Salsify have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Purslane vs Salsify:

• 5 ounces of Boiled Purslane have 1.3 times more Calcium, 1.3 times more Copper, 2.9 times more Magnesium, 1.3 times more Potassium, 2.2 times more Sodium and 1.2 times more Water than Salsify.
• While 5 oz of Raw Salsify contain 2 times more Phosphorus and 2.2 times more Zinc than Boiled and Drained Purslane.
• Both Boiled Purslane and Salsify contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Boiled Purslane lack sufficient amounts of Zinc
• Both Boiled and Drained Purslane as well as Raw Salsify lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Salsify contain 4.6 times more Energy, 5.2 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Purslane.
• 5 ounces of Boiled Purslane provide inadequate amounts of Energy