Comparing Nutrients in 7 ounces Canned Pumpkin VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Canned Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	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	15% 5.75g	NA	38g per day for Men 19-50 years
Protein	3.9% 2.2g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	172% 1544μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.55% 0.73mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	10.7% 0.14mg	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	5.95% 24μg	4.47% 18μg	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	9.26% 8.33mg	23% 21mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.5% 31.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	25% 0.23mg	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	34.5% 2.76mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26.5% 0.61mg	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	9.92% 69.5mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5% 186g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Pumpkin vs Boiled Purslane:

• Canned Pumpkin no Salt has 8.4 times more Vitamin A, 11.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Purslane have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Pumpkin vs Boiled Purslane:

• Canned Pumpkin no Salt has 1.8 times more Iron than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 3 times more Calcium, 2.9 times more Magnesium, 2.1 times more Manganese, 2.4 times more Potassium, 2.3 times more Selenium and 8.8 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Boiled and Drained Purslane have similar amounts of Copper, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin no Salt has 1.9 times more Energy and 2.3 times more Carbohydrate than Boiled and Drained Purslane.
• While Boiled and Drained Purslane contains 1.4 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Boiled and Drained Purslane have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.