Comparing Nutrients in 1 kilogram PumpkinVS Purslane

Macros Ratio

Protein Fat Carbs

Pumpkin

13%

84%

Purslane

33%

13%

54%

1 kg ▼

Macro Nutrients

Pumpkinvs Purslane

8.97%260kcal

Energy

6.9%200kcal

260 kcalvs200 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.03%1g

Fat

3.7%3.6g

1 gvs3.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.63%0.52g

Saturated Fat

1.9%0.61g

0.52 gvs0.61 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.88%0.03g

Omega 3

110%1.76g

0.03 gvs1.76 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.12%0.02g

Omega 6

6.35%1.08g

0.02 gvs1.08 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

26%34g

65 gvs34 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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38%27.6g

Sugars

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

27.6 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%5g

Fiber

5 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

36.3%20.3g

10 gvs20.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pumpkinvs Purslane

473%4260μg

Vitamin A

RAE, retinol activity equivalents

4260 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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41.7%0.5mg

Vitamin B1

39%0.47mg

Thiamine

0.5 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B2

86%1.12mg

Riboflavin

1.1 mgvs1.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37.5%6mg

Vitamin B3

30%4.8mg

Niacin, nicotinic acid, niacinamide

6 mgvs4.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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59.6%2.98mg

Vitamin B5

7.2%0.36mg

Pantothenic acid

2.98 mgvs0.36 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47%0.61mg

Vitamin B6

56%0.73mg

Pyridoxine

0.61 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40%160μg

Vitamin B9

30%120μg

Folates and Folic Acid

160 μgvs120 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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100%90mg

Vitamin C

233%210mg

Ascorbic acid

90 mgvs210 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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70.7%10.6mg

Vitamin E

Tocopherols and Tocotrienols

10.6 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.17%11μg

Vitamin K

Phytomenadione or phylloquinone

11 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pumpkinvs Purslane

21%210mg

Calcium

65%650mg

210 mgvs650 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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141%1.27mg

Copper

126%1.13mg

1.27 mgvs1.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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100%8mg

Iron

249%20mg

8 mgvs20 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg

Magnesium

162%680mg

120 mgvs680 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54.3%1.25mg

Manganese

132%3.03mg

1.25 mgvs3.03 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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63%440mg

Phosphorus

63%440mg

440 mgvs440 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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100%3400mg

Potassium

145%4940mg

3400 mgvs4940 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.45%3μg

Selenium

16.4%9μg

3 μgvs9 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

30%450mg

10 mgvs450 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.2mg

Zinc

15.5%1.7mg

3.2 mgvs1.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.8%916g

Water

25%929g

916 gvs929 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Pumpkin vs Purslane:

Raw Pumpkin has 1.3 times more Vitamin B3, 8.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Purslane.
While Raw Purslane contains 2.3 times more Vitamin C than Raw Pumpkin.
Both Raw Pumpkin and Raw Purslane have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
Both Raw Pumpkin as well as Raw Purslane have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pumpkin vs Purslane:

Raw Pumpkin has 1.9 times more Zinc than Raw Purslane.
While Raw Purslane contains 3.1 times more Calcium, 2.5 times more Iron, 5.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Potassium, 3 times more Selenium and 45 times more Sodium than Raw Pumpkin.
Both Raw Pumpkin and Raw Purslane have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Pumpkin has 1.9 times more Carbohydrate than Raw Purslane.
While Raw Purslane contains 58.7 times more Omega 3 and 2 times more Protein than Raw Pumpkin.
Both Raw Pumpkin as well as Raw Purslane have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PumpkinVS Boiled PumpkinPurslaneVS Boiled PumpkinPumpkinVS Boiled PurslanePurslaneVS Boiled Purslane

Compare Foods

Comparing Nutrients in 1 kilogram PumpkinVS Purslane

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: