Comparing Nutrients in 7 ounces Pumpkin VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Pumpkin	13%	3%	84%
Purslane	33%	13%	54%

Macro Nutrients

	Pumpkin	Purslane	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	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	9.92% 13g	5.17% 6.73g	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	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	94% 845μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	5.95% 0.95mg	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	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	7.94% 31.8μg	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	20% 18mg	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	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	Purslane	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	20% 1.6mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	12.5% 87.3mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	29% 980mg	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	5.95% 89.3mg	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% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin VS Purslane per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Pumpkin vs Purslane:

• 7 ounces of Pumpkin have 1.3 times more Vitamin B3, 8.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Purslane.
• While 7 oz of Raw Purslane contain 2.3 times more Vitamin C than Raw Pumpkin.
• Both Pumpkin and Purslane provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Purslane have insufficient amounts of Vitamin B5
• Both Raw Pumpkin as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pumpkin vs Purslane:

• 7 ounces of Pumpkin have 1.9 times more Zinc than Purslane.
• While 7 oz of Raw Purslane contain 3.1 times more Calcium, 2.5 times more Iron, 5.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium and 45 times more Sodium than Raw Pumpkin.
• Both Pumpkin and Purslane contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Purslane lack sufficient amounts of Zinc
• Both Raw Pumpkin as well as Raw Purslane lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pumpkin have 1.9 times more Carbohydrate than Purslane.
• While 7 oz of Raw Purslane contain 58.7 times more Omega 3 and 2 times more Protein than Raw Pumpkin.
• 7 ounces of Pumpkin provide inadequate amounts of Omega 3 and Protein
• Both Raw Pumpkin as well as Raw Purslane provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Pumpkin VS Purslane

What are the health benefits of Pumpkin compared to Purslane?

Pumpkin is rich in beta-carotene, which is converted into vitamin A in the body and important for eye health and immune function. It also provides fiber, potassium, and antioxidants. Purslane is high in omega-3 fatty acids, antioxidants, and vitamins A, C, and E. Both are nutritious choices, but pumpkin is higher in beta-carotene while purslane is a good source of omega-3 fatty acids.

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

Both pumpkin and purslane can be beneficial for weight loss due to their low calorie and high nutrient content. However, purslane is particularly low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Additionally, purslane is rich in omega-3 fatty acids, which can support weight loss and overall health. Incorporating both pumpkin and purslane into your diet can be a great way to support your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both pumpkin and purslane are nutritious foods, but purslane is higher in protein content compared to pumpkin. Therefore, incorporating more purslane into your diet may be beneficial for muscle growth. Additionally, including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can also support muscle development.

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

Pumpkin production generally has a higher environmental impact compared to purslane due to factors such as land use, water consumption, and greenhouse gas emissions. Pumpkins require more land, water, and resources to grow, while purslane is a resilient and drought-tolerant plant that can thrive in various conditions with minimal inputs. Choosing to consume more purslane over pumpkin can help reduce your environmental footprint.