Comparing Nutrients in 100 calories Dock VS Boiled Dock

Weight per 100 calories

• Dock: 455g
• Boiled Dock: 500g

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

Which food has more nutrients per 100 calories - Dock or Boiled Dock?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Dock	Boiled Dock	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	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% 14.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	34.7% 13g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Dock	Recommended Dietary Allowance
Vitamin A	101% 909μg	97% 870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.55mg	38.5% 0.5mg	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	14.8% 59μg	10% 40μg	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	242% 218mg	146% 132mg	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	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

	Dock	Boiled Dock	Recommended Dietary Allowance
Calcium	20% 200mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	63.3% 0.57mg	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	136% 11mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	66% 1.5mg	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	41% 286mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	8.2% 4.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	11.4% 423g	12.6% 468g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dock vs Boiled Dock:

• Raw Dock has 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dock vs Boiled Dock:

• Raw Dock has 1.2 times more Sodium than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Dock and Boiled and Drained Dock have similar amounts of macro-nutrients per 100 kcal
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.