Comparing Nutrients in 14 ounces Boiled Dock with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Boiled Dock with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.95% 11.6g	61% 79.3g	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	NA	NA	38g per day for Men 19-50 years
Protein	13% 7.26g	12.3% 6.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	76.7% 691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	64% 0.83mg	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	7.94% 31.8μg	12% 47.6μg	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	116% 104mg	0% 0mg	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

	Boiled Dock with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	57% 0.51mg	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	103% 8.26mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	49% 1.12mg	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	29.5% 206mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	37.5% 1274mg	57.8% 1965mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	65.6% 984mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10% 371g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Dock with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Boiled and Drained Dock with Salt has more Vitamin A, 6.1 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 2.5 times more Vitamin B1, 13.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Dock with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Boiled and Drained Dock with Salt has 4.8 times more Calcium, 4.8 times more Iron, 8.9 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Water than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 1.5 times more Potassium and 1.9 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Copper, Manganese, Selenium and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Steamed Hawaii Mountain Yam with Salt contains 4.1 times more Energy and 6.8 times more Carbohydrate than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Dock with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.