Comparing Nutrients in 7 ounces Boiled Salsify with Salt VS Boiled Purslane with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Salsify with Salt	15%	2%	83%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Salsify with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	4.65% 135kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	5.4% 7.04g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	16% 6.15g	NA	38g per day for Men 19-50 years
Protein	9.67% 5.4g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Salsify with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.86% 0.78mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	10.7% 0.14mg	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	7.44% 29.8μg	4.47% 18μg	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	10% 9.13mg	23% 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	2.5% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Salsify with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	25% 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	13.6% 1.1mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	26.5% 0.61mg	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	16% 111mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	33.3% 500mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.34% 161g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Salsify with Salt VS Boiled Purslane with Salt per 7 oz

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

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

• 7 ounces of Boiled Salsify with Salt have 1.8 times more Vitamin B1, 1.9 times more Vitamin B2, 7.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Boiled Purslane with Salt.
• While 7 oz of Boiled and Drained Purslane with Salt contain more Vitamin A and 2.3 times more Vitamin C than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Salsify with Salt have insufficient amounts of Vitamin A
• 7 ounces of Boiled Purslane with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Salsify with Salt have 1.5 times more Phosphorus and 1.8 times more Zinc than Boiled Purslane with Salt.
• While 7 oz of Boiled and Drained Purslane with Salt contain 1.7 times more Calcium, 1.6 times more Copper, 1.4 times more Iron, 3.7 times more Magnesium, 1.5 times more Manganese and 1.7 times more Potassium than Boiled and Drained Salsify with Salt.
• Both Boiled Salsify with Salt and Boiled Purslane with Salt contain similar levels of Sodium and Water per seven ounces.
• 7 ounces of Boiled Purslane with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Salsify with Salt as well as Boiled and Drained Purslane with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Salsify with Salt have 3.8 times more Energy, 4.3 times more Carbohydrate and 1.8 times more Protein than Boiled Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt provide inadequate amounts of Energy