Comparing Nutrients in 7 ounces Boiled Green Soybeans with Salt VS Boiled Purslane with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans with Salt	33%	38%	29%
Boiled Purslane with Salt	27%	8%	65%

Macro Nutrients

	Boiled Green Soybeans with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Energy	9.65% 280kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	NA	32g per day for Men 19-50 years
Omega 3	44% 0.7g	NA	1.6g per day for Men 19-50 years
Omega 6	31% 5.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	5.4% 7.04g	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	22% 8.33g	NA	38g per day for Men 19-50 years
Protein	43.8% 24.5g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	20.5% 185μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	55% 220μg	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	37.5% 33.7mg	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	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 Green Soybeans with Salt	Boiled Purslane with Salt	Recommended Dietary Allowance
Calcium	28.8% 288mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	25.8% 0.23mg	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	62% 4.96mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	43.3% 1mg	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	44.8% 314mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28.5% 968mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	33% 496mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.68% 136g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Soybeans with Salt VS Boiled Purslane with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Soybeans 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 Green Soybeans with Salt vs Boiled Purslane with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 8.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.7 times more Vitamin B3, 3.6 times more Vitamin B5, 12.3 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Purslane with Salt.
• While 7 oz of Boiled and Drained Purslane with Salt contain 11.6 times more Vitamin A than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Purslane with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Green Soybeans 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 Green Soybeans 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 Green Soybeans with Salt vs Boiled Purslane with Salt:

• 7 ounces of Boiled Green Soybeans with Salt have 1.9 times more Calcium, 3.2 times more Iron, 1.6 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Selenium and 5.4 times more Zinc than Boiled Purslane with Salt.
• While 7 oz of Boiled and Drained Purslane with Salt contain 1.4 times more Water than Boiled and Drained Green Soybeans with Salt.
• Both Boiled Green Soybeans with Salt and Boiled Purslane with Salt contain similar levels of Copper, Magnesium, Potassium and Sodium 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 ounces of Boiled Green Soybeans with Salt have 7.8 times more Energy, 33.7 times more Fat, 3.1 times more Carbohydrate and 8.3 times more Protein than Boiled Purslane with Salt.
• 7 ounces of Boiled Purslane with Salt provide inadequate amounts of Energy