Comparing Nutrients in 7 ounces Boiled Purslane with Salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane with Salt	27%	8%	65%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Purslane with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	9.92% 3.77g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	20.5% 185μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 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	NA	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	15.5% 155mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	63.3% 0.57mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	14.6% 0.34mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5% 186g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane with Salt VS Tomato Puree per 7 oz

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

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

• 7 ounces of Boiled Purslane with Salt have 3.6 times more Vitamin A and 1.2 times more Vitamin B1 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 3.2 times more Vitamin B3, 12.2 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Tomato Puree provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Purslane with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Purslane with Salt have 4.3 times more Calcium, 2.9 times more Magnesium, 1.8 times more Manganese and 10 times more Sodium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.5 times more Copper, 2.3 times more Iron and 2.1 times more Zinc than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Tomato Puree contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Zinc
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Purslane with Salt as well as Canned Tomato Puree lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Puree contain 2.5 times more Carbohydrate than Boiled and Drained Purslane with Salt.
• Both Boiled Purslane with Salt and Tomato Puree offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Purslane with Salt as well as Canned Tomato Puree provide inadequate amounts of Energy in seven ounces.