Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Boiled Salsify with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Salsify with Salt	15%	2%	83%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7.04g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	9.67% 5.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	33.3% 0.43mg	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	7.44% 29.8μg	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	23% 21mg	10% 9.13mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Salsify with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	15.4% 0.14mg	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	19% 1.53mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	18% 0.42mg	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	10.5% 73.4mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	5% 186g	4.34% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Salsify with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Purslane with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Purslane with Salt have more Vitamin A and 2.3 times more Vitamin C than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Salsify with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Salsify with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane with Salt vs Boiled Salsify with Salt:

• 7 ounces of Boiled Purslane with Salt have 1.7 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.7 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Boiled Salsify with Salt.
• While 7 oz of Boiled and Drained Salsify with Salt contain 1.5 times more Phosphorus and 1.8 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Salsify with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Salsify with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Salsify with Salt contain 3.8 times more Energy, 4.3 times more Carbohydrate and 1.8 times more Protein than Boiled and Drained Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt provide inadequate amounts of Energy