Comparing Nutrients in 100 calories Boiled Dock VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Boiled Dock: 500g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 6.4 times more energy per unit of mass than Boiled and Drained Dock, which is average in comparison to other foods. Boiled Dock having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Dock or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	34.2% 13g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	97% 870μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	NA	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	10% 40μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	146% 132mg	1.5% 1.34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	19% 190mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	NA	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	130% 10.4mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	NA	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	NA	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	37% 260mg	NA	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	NA	55μg per day for Men 19-50 years
Sodium	1% 15mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	NA	11mg per day for Men 19-50 years
Water	12.6% 468g	1.45% 53.6g	3700g per day for Men 19-50 years

Boiled Dock VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Dock or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Boiled Dock vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Dock have 98.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Boiled Dock vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Dock have 16.1 times more Calcium, 26.4 times more Iron, 4.5 times more Potassium and 8.7 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 15.6 times more Sodium than Boiled and Drained Dock.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Dock have 2.2 times more Fat, 6.4 times more Fiber and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled Dock and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 100 calories.