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

Weight per 100 calories

• Dock: 455g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 5.8 times more energy per unit of mass than Raw Dock, which is average in comparison to other foods. Dock having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	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% 14.5g	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	34.7% 13g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	101% 909μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.55mg	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	14.8% 59μg	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	242% 218mg	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

	Dock	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	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	136% 11mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	NA	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	41% 286mg	NA	700mg per day for Men 19-50 years
Potassium	52% 1773mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	NA	11mg per day for Men 19-50 years
Water	11.4% 423g	1.45% 53.6g	3700g per day for Men 19-50 years

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

• Raw Dock has 163 times more Vitamin C than Frozen Roasted Potatoes with Salt.

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

• Raw Dock has 16.9 times more Calcium, 27.7 times more Iron, 5 times more Potassium and 7.9 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 12.9 times more Sodium than Raw Dock.

Comparison of macro-nutrients per 100 calories:

• Raw Dock has 2.2 times more Fat, 6.4 times more Fiber and 5.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Raw Dock.
• Both Raw Dock and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 100 kcal.
• Both Raw Dock as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.