Comparing Nutrients in 14 ounces Boiled Dock VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Eppaw	11%	10%	79%

Macro Nutrients

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	20.5% 595kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	7.37% 7.14g	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	97% 126g	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	NA	38g per day for Men 19-50 years
Protein	13% 7.26g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Eppaw	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	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	53.7% 0.7mg	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	24% 95μg	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	57.3% 51.6mg	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	Eppaw	Recommended Dietary Allowance
Calcium	15% 151mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	103% 0.93mg	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	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	52.3% 1.2mg	189% 4.34mg	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	94% 655mg	700mg per day for Men 19-50 years
Potassium	37.5% 1274mg	39.7% 1349mg	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	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	10% 371g	6.44% 238g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has more Vitamin A, 1.4 times more Vitamin B3 and 2 times more Vitamin C than Raw Eppaw.
• While Raw Eppaw contains 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 32.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Dock vs Eppaw:

• Boiled and Drained Dock has 1.8 times more Iron, 2.8 times more Magnesium and 1.6 times more Water than Raw Eppaw.
• While Raw Eppaw contains 2.9 times more Calcium, 2.1 times more Copper, 3.6 times more Manganese, 3.2 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Eppaw have similar amounts of Potassium and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Eppaw contains 7.5 times more Energy, 2.8 times more Fat, 10.8 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.