Comparing Nutrients in 7 ounces Boiled Purslane VS Rutabagas

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Rutabagas	11%	4%	85%

Macro Nutrients

	Boiled Purslane	Rutabagas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	NA	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	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% 17g	130g per day for Men 19-50 years
Sugars	NA	12.2% 8.85g	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	4.4% 3.2g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	NA	12% 4.56g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Rutabagas	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	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	15.3% 0.2mg	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	10.4% 41.7μg	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	55% 49.6mg	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	3.97% 0.6mg	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	Rutabagas	Recommended Dietary Allowance
Calcium	15.5% 155mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	7.06% 0.064mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	11.3% 0.26mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	18% 605mg	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	5.82% 87.3mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 186g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Purslane VS Rutabagas per 7 oz

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

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

• 7 ounces of Boiled Purslane have more Vitamin A and 2.3 times more Vitamin B2 than Rutabagas.
• While 7 oz of Raw Rutabagas contain 2.9 times more Vitamin B1, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Purslane.
• 7 ounces of Boiled Purslane have insufficient amounts of Vitamin B5
• 7 ounces of Rutabagas have insufficient amounts of Vitamin A
• Both Boiled and Drained Purslane as well as Raw Rutabagas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Purslane vs Rutabagas:

• 7 ounces of Boiled Purslane have 1.8 times more Calcium, 3.6 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 2.3 times more Manganese, 1.6 times more Potassium and 3.7 times more Sodium than Rutabagas.
• While 7 oz of Raw Rutabagas contain 1.4 times more Phosphorus and 1.4 times more Zinc than Boiled and Drained Purslane.
• Both Boiled Purslane and Rutabagas contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Purslane lack sufficient amounts of Zinc
• Both Boiled and Drained Purslane as well as Raw Rutabagas lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Purslane have 1.4 times more Protein than Rutabagas.
• While 7 oz of Raw Rutabagas contain 2.4 times more Carbohydrate than Boiled and Drained Purslane.
• 7 ounces of Rutabagas provide inadequate amounts of Protein
• Both Boiled and Drained Purslane as well as Raw Rutabagas provide inadequate amounts of Energy in seven ounces.