Nutrients in 300 calories of Purslane

Raw Purslane (Portulaca oleracea).

Weight per 300 Calories

Purslane

1500g

Raw Purslane has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

33%

13%

54%

300 kcal ▼

Macro Nutrients

Purslane

Energy300 kcal

10.3%

Raw Purslane has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.4 g

5.57%

Raw Purslane has 5.4 g of Fat per 300 calories, which is 5.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.92 g

2.86%

Raw Purslane has 0.915 g of Saturated Fat per 300 calories, which is 2.86% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 32.64 g

165%

Raw Purslane has 2.64 g of Omega 3 per 300 calories, which is 165% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.53%

Raw Purslane has 1.62 g of Omega 6 per 300 calories, which is 9.53% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Purslane has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate51 g

39%

Raw Purslane has 50.85 g of Carbohydrate per 300 calories, which is 39% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein30.5 g

54.4%

Raw Purslane has 30.45 g of Protein per 300 calories, which is 54.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Purslane

Vitamin A

RAE, retinol activity equivalents

No information available

Vitamin B10.71 mg

58.8%

Thiamine

Raw Purslane has 0.705 mg of Vitamin B1 per 300 calories, which is 58.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.7 mg

129%

Riboflavin

Raw Purslane has 1.68 mg of Vitamin B2 per 300 calories, which is 129% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.2 mg

45%

Niacin, nicotinic acid, niacinamide

Raw Purslane has 7.2 mg of Vitamin B3 per 300 calories, which is 45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg

10.8%

Pantothenic acid

Raw Purslane has 0.54 mg of Vitamin B5 per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

84.2%

Pyridoxine

Raw Purslane has 1.095 mg of Vitamin B6 per 300 calories, which is 84.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9180 μg

45%

Folates and Folic Acid

Raw Purslane has 180 μg of Vitamin B9 per 300 calories, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Purslane has 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C315 mg

350%

Ascorbic acid

Raw Purslane has 315 mg of Vitamin C per 300 calories, which is 350% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Purslane has 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Purslane

Calcium975 mg

98%

Raw Purslane has 975 mg of Calcium per 300 calories, which is 98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

188%

Raw Purslane has 1.695 mg of Copper per 300 calories, which is 188% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron30 mg

373%

Raw Purslane has 29.85 mg of Iron per 300 calories, which is 373% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1020 mg

243%

Raw Purslane has 1020 mg of Magnesium per 300 calories, which is 243% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.55 mg

198%

Raw Purslane has 4.545 mg of Manganese per 300 calories, which is 198% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus660 mg

94%

Raw Purslane has 660 mg of Phosphorus per 300 calories, which is 94% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium7410 mg

218%

Raw Purslane has 7410 mg of Potassium per 300 calories, which is 218% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium13.5 μg

24.5%

Raw Purslane has 13.5 μg of Selenium per 300 calories, which is 24.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium675 mg

45%

Raw Purslane has 675 mg of Sodium per 300 calories, which is 45% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.55 mg

23%

Raw Purslane has 2.55 mg of Zinc per 300 calories, which is 23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1393 g

37.6%

Raw Purslane has 1392.9 g of Water per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Purslane:

300 calories of Purslane has outstanding amounts of Vitamin B2, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B9.
It also has a good amount of Vitamin B5.
It has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Purslane:

300 calories of Purslane has outstanding amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Selenium, Sodium and Zinc.

Macronutrients in 300 calories of Raw Purslane:

300 calories of Purslane has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate and Protein.
It also has a good amount of Omega 6.
This vegetable has some Fat and Saturated Fat.

Compare Raw Purslane with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Purslane

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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