Comparing Nutrients in 7 ounces Boiled Purslane VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Purslane	Potato Skin	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Potato Skin	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	93% 0.84mg	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	80.4% 6.43mg	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	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 186g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Purslane vs Potato Skin:

• 7 ounces of Boiled Purslane have more Vitamin A, 1.5 times more Vitamin B1 and 2.4 times more Vitamin B2 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.2 times more Vitamin B3, 8.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Purslane.
• Both Boiled Purslane and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Purslane have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Purslane as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane vs Potato Skin:

• 7 ounces of Boiled Purslane have 2.6 times more Calcium, 2.9 times more Magnesium and 4.4 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.7 times more Copper, 4.2 times more Iron, 2 times more Manganese and 2.1 times more Zinc than Boiled and Drained Purslane.
• Both Boiled Purslane and Potato Skin contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Boiled Purslane lack sufficient amounts of Zinc
• Both Boiled and Drained Purslane as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 3.2 times more Energy, 3.5 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Purslane.
• 7 ounces of Boiled Purslane provide inadequate amounts of Energy