Comparing Nutrients in 7 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	1.37% 39.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.72g	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	5.74% 2.2g	NA	38g per day for Men 19-50 years
Protein	2.55% 1.43g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	63.5% 572μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.7% 0.087mg	11% 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	4.47% 18μg	5.95% 24μg	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	10.4% 9.33mg	46.3% 41.7mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pumpkin	Purslane	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	25% 0.22mg	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	14% 1.13mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	26% 0.6mg	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	8.5% 59.5mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.02% 186g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pumpkin VS Purslane per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pumpkin versus 7 oz of Purslane to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Pumpkin have 5.6 times more Vitamin B5 than Purslane.
• While 7 oz of Raw Purslane contain 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 Pumpkin and Purslane provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Purslane have insufficient amounts of Vitamin B5
• Both Boiled and Drained Pumpkin as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pumpkin vs Purslane:

• 7 ounces of Boiled Pumpkin have 1.4 times more Zinc than Purslane.
• While 7 oz of Raw Purslane contain 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 and 45 times more Sodium than Boiled and Drained Pumpkin.
• Both Boiled Pumpkin and Purslane contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Boiled Pumpkin lack sufficient amounts of Calcium
• 7 ounces of Purslane lack sufficient amounts of Zinc
• Both Boiled and Drained Pumpkin as well as Raw Purslane lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pumpkin have 1.4 times more Carbohydrate than Purslane.
• While 7 oz of Raw Purslane contain 88 times more Omega 3 and 2.8 times more Protein than Boiled and Drained Pumpkin.
• 7 ounces of Boiled Pumpkin provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Pumpkin as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in seven ounces.