Comparing Nutrients in 1 kilogram Boiled Dock VS Canned Pickled Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Canned Pickled Beets with Liquids	5%	1%	94%

Macro Nutrients

	Boiled Dock	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Energy	6.9% 200kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	0.82% 0.8g	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	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	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	125% 163g	130g per day for Men 19-50 years
Sugars	NA	152% 111g	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	68.4% 26g	21% 8g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Vitamin A	193% 1740μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	38.5% 0.5mg	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	67.5% 270μg	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	25.6% 23mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Canned Pickled Beets with Liquids	Recommended Dietary Allowance
Calcium	38% 380mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	129% 1.16mg	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	260% 21mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	96% 2.2mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	99% 1490mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	25.3% 936g	22% 819g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Canned Pickled Beets with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dock vs Canned Pickled Beets with Liquids:

• 1 kilogram of Boiled Dock has 87 times more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B6 and 11.4 times more Vitamin C than Canned Pickled Beets with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 3.8 times more Vitamin B5 and 3.4 times more Vitamin B9 than Boiled and Drained Dock.
• 1 kilogram of Boiled Dock have insufficient amounts of Vitamin B5
• 1 kilogram of Canned Pickled Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Boiled and Drained Dock as well as Canned Pickled Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dock vs Canned Pickled Beets with Liquids:

• 1 kilogram of Boiled Dock has 3.5 times more Calcium, 5.1 times more Iron, 5.9 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus and 2.8 times more Potassium than Canned Pickled Beets with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 49.7 times more Sodium and 1.5 times more Zinc than Boiled and Drained Dock.
• Both Boiled Dock and Canned Pickled Beets with Liquids contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Dock lack sufficient amounts of Zinc
• 1 kilogram of Canned Pickled Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Dock as well as Canned Pickled Beets Solids and Liquids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dock has 3.3 times more Fiber and 2.3 times more Protein than Canned Pickled Beets with Liquids.
• While 1 kg of Canned Pickled Beets Solids and Liquids contains 3.3 times more Energy and 5.6 times more Carbohydrate than Boiled and Drained Dock.
• 1 kilogram of Boiled Dock provide inadequate amounts of Energy
• 1 kilogram of Canned Pickled Beets with Liquids provide inadequate amounts of Protein