Comparing Nutrients in 5 ounces Purslane VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Purslane	33%	13%	54%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.7% 4.8g	3.87% 5.03g	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	NA	38g per day for Men 19-50 years
Protein	5.14% 2.88g	3.77% 2.1g	56g per day for Men 19-50 years

Vitamins

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	NA	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.55% 0.067mg	3.66% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.25% 0.68mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.96% 0.1mg	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	33% 29.8mg	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	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

	Purslane	Boiled Purslane	Recommended Dietary Allowance
Calcium	9.2% 92mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	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	35.3% 2.82mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	8.9% 62.4mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	20.3% 692mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	4.16% 62.4mg	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	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Purslane has 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Purslane vs Boiled Purslane:

• Raw Purslane has 2.6 times more Iron than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Purslane has 1.4 times more Protein than Boiled and Drained Purslane.
• Both Raw Purslane and Boiled and Drained Purslane have similar amounts of Carbohydrate per 5 oz.
• Both Raw Purslane as well as Boiled and Drained Purslane have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.