Comparing Nutrients in 100 grams Canned Pumpkin VS Purslane

Macros Ratio

	Protein	Fat	Carbs
Canned Pumpkin	11%	6%	83%
Purslane	33%	13%	54%

Macro Nutrients

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.041% 0.007g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.22% 8.1g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	7.63% 2.9g	NA	38g per day for Men 19-50 years
Protein	1.96% 1.1g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Vitamin A	86.4% 778μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	3.9% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.15% 0.054mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.3% 0.056mg	5.6% 0.073mg	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	3% 12μg	3% 12μg	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	4.67% 4.2mg	23.3% 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	7.07% 1.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pumpkin	Purslane	Recommended Dietary Allowance
Calcium	2.6% 26mg	6.5% 65mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	12.6% 0.11mg	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	17.4% 1.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	6.48% 0.15mg	13% 0.3mg	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	5% 35mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Pumpkin vs Purslane:

• Canned Pumpkin no Salt has 11.1 times more Vitamin B5 than Raw Purslane.
• While Raw Purslane contains 2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 5 times more Vitamin C than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Vitamin B9 per 100 g.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Pumpkin vs Purslane:

• Raw Purslane contains 2.5 times more Calcium, 1.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium and 9 times more Sodium than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt and Raw Purslane have similar amounts of Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pumpkin no Salt has 1.7 times more Energy and 2.4 times more Carbohydrate than Raw Purslane.
• While Raw Purslane contains 22 times more Omega 3 and 1.8 times more Protein than Canned Pumpkin no Salt.
• Both Canned Pumpkin no Salt as well as Raw Purslane have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.