Comparing Nutrients in 7 ounces Pumpkin VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	7.55% 5.48g	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	2.6% 0.99g	NA	38g per day for Men 19-50 years
Protein	3.54% 2g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	94% 845μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	7.94% 31.8μg	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	20% 18mg	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	1.8% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pumpkin	Boiled Purslane	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	20% 1.6mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	12.5% 87.3mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Boiled Purslane per 7 oz

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

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

• 7 ounces of Pumpkin have 4.6 times more Vitamin A, 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 8.3 times more Vitamin B5 and 1.8 times more Vitamin B9 than Boiled Purslane.
• Both Pumpkin and Boiled Purslane provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Boiled Purslane have insufficient amounts of Vitamin B5
• Both Raw Pumpkin as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin vs Boiled Purslane:

• 7 ounces of Pumpkin have 1.9 times more Zinc than Boiled Purslane.
• While 7 oz of Boiled and Drained Purslane contain 3.7 times more Calcium, 5.6 times more Magnesium, 2.5 times more Manganese, 1.4 times more Potassium and 44 times more Sodium than Raw Pumpkin.
• Both Pumpkin and Boiled Purslane contain similar levels of Copper, Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Purslane lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Boiled and Drained Purslane lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin have 1.8 times more Carbohydrate than Boiled Purslane.
• While 7 oz of Boiled and Drained Purslane contain 1.5 times more Protein than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Protein
• Both Raw Pumpkin as well as Boiled and Drained Purslane provide inadequate amounts of Energy in seven ounces.