Comparing Nutrients in 7 ounces Canned Pumpkin Pie Mix VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin Pie Mix	4%	1%	95%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Energy	7.1% 206kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	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	40.3% 52.4g	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	43.3% 16.5g	NA	38g per day for Men 19-50 years
Protein	3.86% 2.16g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Vitamin A	92% 824μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.64% 0.74mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	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	17.4% 69.5μg	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	7.7% 6.95mg	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

	Canned Pumpkin Pie Mix	Purslane	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	26.3% 2.1mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	34.6% 0.8mg	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	12.8% 89.3mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.83% 142g	5% 184g	3700g per day for Men 19-50 years

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

• Canned Pumpkin Pie Mix has 31.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Purslane.
• While Raw Purslane contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 6 times more Vitamin C than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Pumpkin Pie Mix vs Purslane:

• Canned Pumpkin Pie Mix has 1.3 times more Manganese, 1.2 times more Selenium, 4.6 times more Sodium and 1.6 times more Zinc than Raw Purslane.
• While Raw Purslane contains 1.8 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 4.3 times more Magnesium, 3.6 times more Potassium and 1.3 times more Water than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix and Raw Purslane have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Pumpkin Pie Mix has 5.2 times more Energy and 7.8 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 44 times more Omega 3 and 1.9 times more Protein than Canned Pumpkin Pie Mix.
• Both Canned Pumpkin Pie Mix as well as Raw Purslane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.