Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Canned Spinach with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Canned Spinach with Liquids	36%	14%	50%

Macro Nutrients

	Boiled Purslane with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	NA	0.9% 0.65g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	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	28.8% 115μg	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	29.8% 26.8mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Canned Spinach with Liquids	Recommended Dietary Allowance
Calcium	15.5% 155mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	25.6% 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	19% 1.53mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	42.5% 0.98mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5% 186g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Canned Spinach with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Purslane with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Purslane with Salt have 1.7 times more Vitamin B1 and 1.7 times more Vitamin B3 than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 4.3 times more Vitamin A, 6.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Canned Spinach with Liquids provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Spinach with Liquids have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Boiled and Drained Purslane with Salt as well as Canned Spinach Solids and Liquids have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane with Salt vs Canned Spinach with Liquids:

• 7 ounces of Boiled Purslane with Salt have 2.1 times more Potassium and 3.7 times more Sodium than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 2.1 times more Iron, 1.6 times more Manganese, 1.3 times more Selenium and 2.5 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Canned Spinach with Liquids contain similar levels of Calcium, Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Purslane with Salt have 1.2 times more Carbohydrate than Canned Spinach with Liquids.
• While 7 oz of Canned Spinach Solids and Liquids contain 1.4 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled and Drained Purslane with Salt as well as Canned Spinach Solids and Liquids provide inadequate amounts of Energy in seven ounces.