Comparing Nutrients in 100 calories Dock VS Tomatoes

Weight per 100 calories

• Dock: 455g
• Tomatoes: 556g

Dock has 1.2 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dock	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Dock	Tomatoes	Recommended Dietary Allowance
Vitamin A	101% 909μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.55mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.8% 59μg	21% 83.3μg	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	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	111% 468mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	7.44% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	11.4% 423g	14% 525g	3700g per day for Men 19-50 years

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

• Raw Dock has 3.9 times more Vitamin A, 4.3 times more Vitamin B2, 1.2 times more Vitamin B6 and 2.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 2.7 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Dock.
• Both Raw Dock and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Dock as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dock vs Tomatoes:

• Raw Dock has 3.6 times more Calcium, 1.8 times more Copper, 7.3 times more Iron, 7.7 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Sodium than Raw Dock.
• Both Raw Dock and Raw Ripe Red Tomatoes have similar amounts of Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Dock has 2.9 times more Fat, 2 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Carbohydrate than Raw Dock.
• Both Raw Dock and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Raw Dock as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.