Comparing Nutrients in 14 ounces Boiled Dock VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Boiled Dock	Drumstick Pods	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	0.82% 0.79g	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	8.95% 11.6g	26% 34g	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	27% 10.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13% 7.26g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	76.7% 691μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	36.6% 0.48mg	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	43.7% 175μg	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	622% 560mg	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	Drumstick Pods	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	37% 0.33mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	44.7% 1.03mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	37.5% 1274mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	10% 371g	9.46% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Dock vs Drumstick Pods:

• Boiled and Drained Dock has 43.5 times more Vitamin A than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 22.1 times more Vitamin B5, 5.5 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Dock vs Drumstick Pods:

• Boiled and Drained Dock has 1.3 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 2 times more Magnesium and 1.3 times more Selenium than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.4 times more Potassium, 14 times more Sodium and 2.6 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Drumstick Pods contain 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.