Comparing Nutrients in 1 kilogram Boiled Dock with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Dock with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.9% 200kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	NA	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	87% 33g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	193% 1740μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	154% 2mg	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	20% 80μg	270% 1080μg	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	292% 263mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38% 380mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	260% 21mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	84.3% 1.94mg	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	74.3% 520mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25.3% 936g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dock with Salt versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dock with Salt vs Boiled Broccoli:

• 1 kilogram of Boiled Dock with Salt has 2.3 times more Vitamin A than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 17.1 times more Vitamin B5, 2 times more Vitamin B6, 13.5 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled and Drained Dock with Salt.
• 1 kilogram of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Dock with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dock with Salt vs Boiled Broccoli:

• 1 kilogram of Boiled Dock with Salt has 1.9 times more Copper, 3.1 times more Iron, 4.2 times more Magnesium, 1.6 times more Manganese and 5.8 times more Sodium than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.3 times more Phosphorus, 1.8 times more Selenium and 2.6 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Boiled Broccoli contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Dock with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Broccoli contains 2.5 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Energy in one kilogram.