Comparing Nutrients in 1 kilogram 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	6.9% 200kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	18.6% 18g	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	22.5% 29.3g	244% 317g	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	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	32.7% 18.3g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Vitamin A	193% 1740μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	135% 1.76mg	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	60% 240μg	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	144% 130mg	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	38% 380mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	260% 2.34mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	476% 11mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	100% 3400mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	25.3% 936g	16.2% 600g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.