Comparing Nutrients in 7 ounces Pumpkin Leaves VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Purslane	33%	13%	54%

Macro Nutrients

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	3.56% 4.62g	5.17% 6.73g	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	11% 6.25g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.67% 0.083mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	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	18% 71.4μg	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	24.3% 22mg	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	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

	Pumpkin Leaves	Purslane	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	55% 4.4mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	29.5% 206mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5% 184g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Purslane per 7 oz

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

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

• 7 ounces of Pumpkin Leaves have 2 times more Vitamin B1, 1.9 times more Vitamin B3, 2.8 times more Vitamin B6 and 3 times more Vitamin B9 than Purslane.
• While 7 oz of Raw Purslane contain 1.9 times more Vitamin C than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Purslane provide similar amounts of Vitamin B2 per seven ounces.
• Both Raw Pumpkin Leaves as well as Raw Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin Leaves vs Purslane:

• 7 ounces of Pumpkin Leaves have 2.4 times more Phosphorus than Purslane.
• While 7 oz of Raw Purslane contain 1.7 times more Calcium, 1.8 times more Magnesium and 4.1 times more Sodium than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Purslane contain similar levels of Copper, Iron, Manganese, Potassium and Water per seven ounces.
• Both Raw Pumpkin Leaves as well as Raw Purslane lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin Leaves have 1.6 times more Protein than Purslane.
• While 7 oz of Raw Purslane contain 14.7 times more Omega 3 and 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
• 7 ounces of Pumpkin Leaves provide inadequate amounts of Omega 3 and Carbohydrate
• Both Raw Pumpkin Leaves as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Pumpkin Leaves VS Purslane

What are the health benefits of Pumpkin Leaves compared to Purslane?

Both pumpkin leaves and purslane are nutritious leafy greens that offer a variety of health benefits. Pumpkin leaves are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They also contain antioxidants that help protect cells from damage. Purslane, on the other hand, is high in omega-3 fatty acids, which are important for heart health and reducing inflammation in the body. It also contains vitamins A, C, and E, as well as minerals like magnesium and potassium. Overall, both pumpkin leaves and purslane are excellent additions to a healthy vegan diet, providing a range of nutrients that support overall health and well-being.

Can I lose weight easier by eating more Pumpkin Leaves or Purslane?

Both pumpkin leaves and purslane are nutrient-dense leafy greens that can support weight loss due to their high fiber content and low calorie count. Including a variety of leafy greens in your diet, along with a balanced intake of other plant-based foods, can help you achieve your weight loss goals. It's important to focus on overall dietary patterns and portion sizes rather than relying solely on one specific food for weight loss.

Should I eat more Pumpkin Leaves or more Purslane to gain more muscles while training consistently?

Both pumpkin leaves and purslane are nutritious leafy greens that can support muscle growth when consumed as part of a balanced diet. However, for muscle gain, it is important to focus on consuming an adequate amount of protein from plant-based sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Additionally, incorporating a variety of fruits, vegetables, whole grains, and healthy fats into your diet will provide the necessary nutrients for muscle recovery and growth. Remember to stay hydrated and consider consulting with a vegan nutritionist or dietitian for personalized guidance on optimizing your muscle-building potential.

What is the environmental impact of producing Pumpkin Leaves compared to Purslane?

Both Pumpkin Leaves and Purslane are nutritious leafy greens, but in terms of environmental impact, Pumpkin Leaves generally require more resources such as water, land, and energy to produce compared to Purslane. Purslane is known for its ability to thrive in various conditions and requires minimal resources to grow, making it a more sustainable option for environmentally conscious consumers.