Comparing Nutrients in 100 grams Pumpkin Leaves VS Boiled Purslane

Macros Ratio

	Protein	Fat	Carbs
Pumpkin Leaves	49%	14%	37%
Boiled Purslane	27%	8%	65%

Macro Nutrients

	Pumpkin Leaves	Boiled Purslane	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.8% 2.33g	2.73% 3.55g	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	NA	38g per day for Men 19-50 years
Protein	5.63% 3.15g	2.66% 1.5g	56g per day for Men 19-50 years

Vitamins

	Pumpkin Leaves	Boiled Purslane	Recommended Dietary Allowance
Vitamin A	10.8% 97μg	10.3% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.83% 0.094mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.85% 0.13mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.84% 0.042mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	5.4% 0.07mg	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	9% 36μg	2.25% 9μg	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	12.2% 11mg	11.7% 10.5mg	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

	Pumpkin Leaves	Boiled Purslane	Recommended Dietary Allowance
Calcium	3.9% 39mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	12.7% 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	27.8% 2.22mg	9.63% 0.77mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	16% 67mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	13.3% 0.31mg	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	15% 104mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pumpkin Leaves VS Boiled Purslane per 100 g

Compare the macro and micronutrient content in 100 g of Pumpkin Leaves versus 100 g of Boiled Purslane to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pumpkin Leaves have 3 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B6 and 4 times more Vitamin B9 than Boiled Purslane.
• Both Pumpkin Leaves and Boiled Purslane provide similar amounts of Vitamin A and Vitamin C per 100 grams.
• Both Raw Pumpkin Leaves as well as Boiled and Drained Purslane have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pumpkin Leaves vs Boiled Purslane:

• 100 grams of Pumpkin Leaves have 2.9 times more Iron and 2.8 times more Phosphorus than Boiled Purslane.
• While 100 g of Boiled and Drained Purslane contain 2 times more Calcium, 1.8 times more Magnesium and 4 times more Sodium than Raw Pumpkin Leaves.
• Both Pumpkin Leaves and Boiled Purslane contain similar levels of Copper, Manganese, Potassium and Water per 100 grams.
• Both Raw Pumpkin Leaves as well as Boiled and Drained Purslane lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pumpkin Leaves have 2.1 times more Protein than Boiled Purslane.
• While 100 g of Boiled and Drained Purslane contain 1.5 times more Carbohydrate than Raw Pumpkin Leaves.
• 100 grams of Pumpkin Leaves provide inadequate amounts of Carbohydrate
• Both Raw Pumpkin Leaves as well as Boiled and Drained Purslane provide inadequate amounts of Energy in 100 grams.