Comparing Nutrients in 100 calories Dock VS Baked Potato Flesh

Weight per 100 calories

• Dock: 455g
• Baked Potato Flesh: 108g

Baked Potatoes Flesh no Salt have 4.2 times more energy per unit of mass than Raw Dock, which is average in comparison to other foods. Dock having very low energy density.

Discover which food has more nutrients per 100 calories - Dock or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	NA	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	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	18% 23g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	4.24% 1.6g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	101% 909μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.55mg	25% 0.32mg	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	2.4% 9.68μg	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	15.3% 13.8mg	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	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	20% 200mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	25.7% 0.23mg	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	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	7.53% 0.17mg	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	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.36% 5.38mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	11.4% 423g	2.2% 81g	3700g per day for Men 19-50 years

Dock VS Baked Potato Flesh Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dock or Baked Potato Flesh?

Lets compare vitamin content per 100 calories of Dock vs Baked Potato Flesh:

• 100 calories of Dock have more Vitamin A, 1.6 times more Vitamin B1, 20.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 6.1 times more Vitamin B9 and 15.9 times more Vitamin C than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 3.2 times more Vitamin B5 than Raw Dock.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Dock as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dock vs Baked Potato Flesh:

• 100 calories of Dock have 37.2 times more Calcium, 2.6 times more Copper, 29 times more Iron, 17.4 times more Magnesium, 9.2 times more Manganese, 5.3 times more Phosphorus, 4.2 times more Potassium, 12.7 times more Selenium, 2.9 times more Zinc and 5.2 times more Water than Baked Potato Flesh.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dock have 29.6 times more Fat, 8.2 times more Fiber and 4.3 times more Protein than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate than Raw Dock.
• Both Dock and Baked Potato Flesh offer comparable quantities of Energy per 100 calories.