Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Boiled Purslane with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	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	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	NA	19.3% 7.34g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	133% 1197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.44% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	894% 1073μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35.5% 0.32mg	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	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	62% 1.42mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 186g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Boiled Chopped Or Leaf Frozen Spinach with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Purslane with Salt versus 7 oz of Boiled Chopped Or Leaf Frozen Spinach 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 Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Boiled Purslane with Salt have 4.8 times more Vitamin C than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 6.5 times more Vitamin A, 2.5 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B6 and 13.4 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt 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 Boiled Chopped Or Leaf Frozen Spinach with Salt:

• 7 ounces of Boiled Purslane with Salt have 1.6 times more Potassium than Boiled Chopped Or Leaf Frozen Spinach with Salt.
• While 7 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 2 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 1.4 times more Phosphorus, 6.1 times more Selenium and 2.9 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Boiled Chopped Or Leaf Frozen Spinach with Salt contain similar levels of Magnesium, Sodium 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 oz of Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contain 1.4 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Purslane with Salt.
• Both Boiled and Drained Purslane with Salt as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy in seven ounces.