Comparing Nutrients in 100 grams Boiled Purslane VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Purslane	27%	8%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.62% 18kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.73% 3.55g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	6.28% 4.55g	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	0% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	NA	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	10.3% 93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	9.08% 0.12mg	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	2.25% 9μg	6.75% 27μg	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	11.7% 10.5mg	0% 0mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Purslane	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.8% 78mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	106% 0.96mg	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	9.63% 0.77mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	107% 2.46mg	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	5.3% 37mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Purslane vs Oil Roasted Almonds:

• Boiled and Drained Purslane has more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Vitamin B1, 8.7 times more Vitamin B2, 8 times more Vitamin B3, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Purslane vs Oil Roasted Almonds:

• Boiled and Drained Purslane has 44 times more Sodium and 33.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.7 times more Calcium, 8.4 times more Copper, 4.8 times more Iron, 4.1 times more Magnesium, 8 times more Manganese, 12.6 times more Phosphorus, 1.4 times more Potassium, 4.6 times more Selenium and 18.1 times more Zinc than Boiled and Drained Purslane.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds contain 33.7 times more Energy, 290.4 times more Fat, 5 times more Carbohydrate and 14.2 times more Protein than Boiled and Drained Purslane.
• Both Boiled and Drained Purslane as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.