Comparing Nutrients in 500 calories Boiled Pumpkin Leaves with SaltVS Boiled Purslane with Salt

Weight per 500 calories

Boiled Pumpkin Leaves with Salt

2381g

Boiled Purslane with Salt

2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Pumpkin Leaves with Salt or Boiled Purslane with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Pumpkin Leaves with Salt

41%

52%

Boiled Purslane with Salt

27%

65%

500 kcal ▼

Macro Nutrients

Boiled Pumpkin Leaves with Saltvs Boiled Purslane with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.4%5.24g

Fat

5.44%5.28g

5.24 gvs5.28 g

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

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8.5%2.7g

Saturated Fat

2.7 gvsNA g

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

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8.93%0.14g

Omega 3

0.14 gvsNA g

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

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0.7%0.12g

Omega 6

0.12 gvsNA 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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62%80.7g

Carbohydrate

76%99g

80.7 gvs99 g

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

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22.7%16.4g

Sugars

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

16.4 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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169%64.3g

Fiber

64.3 gvsNA g

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

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116%64.8g

Protein

74%41.4g

64.8 gvs41.4 g

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

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Vitamins

Boiled Pumpkin Leaves with Saltvs Boiled Purslane with Salt

212%1905μg

Vitamin A

287%2583μg

RAE, retinol activity equivalents

1905 μgvs2583 μg

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

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135%1.6mg

Vitamin B1

71.8%0.86mg

Thiamine

1.6 mgvs0.86 mg

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

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249%3.24mg

Vitamin B2

192%2.5mg

Riboflavin

3.24 mgvs2.5 mg

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

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126%20.2mg

Vitamin B3

80%12.8mg

Niacin, nicotinic acid, niacinamide

20.2 mgvs12.8 mg

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

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20%1mg

Vitamin B5

20%1mg

Pantothenic acid

1 mgvs1 mg

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

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359%4.67mg

Vitamin B6

150%1.94mg

Pyridoxine

4.67 mgvs1.94 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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149%595μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

595 μgvs250 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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26.5%24mg

Vitamin C

324%292mg

Ascorbic acid

24 mgvs292 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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152%23mg

Vitamin E

Tocopherols and Tocotrienols

23 mgvsNA mg

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

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2143%2571μg

Vitamin K

Phytomenadione or phylloquinone

2571 μgvsNA μg

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

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Minerals

Boiled Pumpkin Leaves with Saltvs Boiled Purslane with Salt

102%1024mg

Calcium

217%2167mg

1024 mgvs2167 mg

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

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352%3.17mg

Copper

352%3.17mg

3.17 mgvs3.17 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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952%76mg

Iron

267%21.4mg

76 mgvs21.4 mg

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

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215%905mg

Magnesium

443%1861mg

905 mgvs1861 mg

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

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367%8.45mg

Manganese

371%8.53mg

8.45 mgvs8.53 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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269%1881mg

Phosphorus

147%1028mg

1881 mgvs1028 mg

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

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307%10429mg

Potassium

399%13556mg

10429 mgvs13556 mg

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

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39%21.4μg

Selenium

45.5%25μg

21.4 μgvs25 μg

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

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387%5810mg

Sodium

519%7778mg

5810 mgvs7778 mg

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

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43.3%4.76mg

Zinc

43%4.72mg

4.76 mgvs4.72 mg

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

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59.5%2203g

Water

70.2%2598g

2203 gvs2598 g

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

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Lets compare vitamin content per 500 calories of Boiled Pumpkin Leaves with Salt vs Boiled Purslane with Salt:

Boiled and Drained Pumpkin Leaves with Salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Purslane with Salt.
While Boiled and Drained Purslane with Salt contains 1.4 times more Vitamin A and 12.3 times more Vitamin C than Boiled and Drained Pumpkin Leaves with Salt.
Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Pumpkin Leaves with Salt vs Boiled Purslane with Salt:

Boiled and Drained Pumpkin Leaves with Salt have 3.6 times more Iron and 1.8 times more Phosphorus than Boiled and Drained Purslane with Salt.
While Boiled and Drained Purslane with Salt contains 2.1 times more Calcium, 2.1 times more Magnesium, 1.3 times more Potassium and 1.3 times more Sodium than Boiled and Drained Pumpkin Leaves with Salt.
Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Copper, Manganese, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Pumpkin Leaves with Salt have 1.6 times more Protein than Boiled and Drained Purslane with Salt.
Both Boiled and Drained Pumpkin Leaves with Salt and Boiled and Drained Purslane with Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Boiled and Drained Pumpkin Leaves with Salt as well as Boiled and Drained Purslane with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Pumpkin Leaves with SaltVS Boiled Oriental Radishes with SaltBoiled Purslane with SaltVS Boiled Oriental Radishes with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Pumpkin Leaves with SaltVS Boiled Purslane with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Pumpkin Leaves with Salt or Boiled Purslane with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: