Comparing Nutrients in 14 ounces Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	29% 28g	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	8.95% 11.6g	28.7% 37.3g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	13% 7.26g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	76.7% 691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	51.3% 0.67mg	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	126% 504μg	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	53% 47.6mg	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	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	15% 151mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	232% 2.1mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	196% 4.5mg	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	29.5% 206mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	37.5% 1274mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	66% 992mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	10% 371g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Dock with Salt versus 14 oz of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 14 ounces of Boiled Dock with Salt have 174 times more Vitamin A and 2.2 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Soybeans with Salt contain 12.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 33.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• 14 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Stir-Fried Soybeans Sprouts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 14 ounces of Boiled Dock with Salt have 5.2 times more Iron and 1.4 times more Water than Stir-Fried Soybeans Sprouts with Salt.
• While 14 oz of Stir-Fried Sprouted Soybeans with Salt contain 2.2 times more Calcium, 4.6 times more Copper, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 12.4 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Magnesium and Sodium per 14 ounces.
• 14 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Soybeans with Salt contain 6.3 times more Energy, 11.1 times more Fat, 3.2 times more Carbohydrate and 7.2 times more Protein than Boiled and Drained Dock with Salt.
• 14 ounces of Boiled Dock with Salt provide inadequate amounts of Energy