Comparing Nutrients in 1 kilogram Boiled Dock VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Energy	6.9% 200kcal	111% 3210kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	NA	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	NA	432% 6.9g	1.6g per day for Men 19-50 years
Omega 6	NA	27.6% 4.7g	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	574% 747g	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	274% 104g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	271% 152g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Vitamin A	193% 1740μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	667% 8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	153% 7.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	930% 12mg	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	915% 3660μg	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	1311% 1180mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	38% 380mg	360% 3600mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	730% 6.57mg	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	950% 76mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	383% 1610mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	1145% 26.3mg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	94% 3210mg	706% 24000mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	25.3% 936g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Dried Leeks per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Dock vs Dried Leeks:

• 1 kilogram of Boiled Dock has 12.4 times more Vitamin A than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 23.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8.5 times more Vitamin B3, 21.3 times more Vitamin B5, 12.1 times more Vitamin B6, 45.8 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Dock.
• 1 kilogram of Boiled Dock have insufficient amounts of Vitamin B5
• 1 kilogram of Dried Leeks have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dock vs Dried Leeks:

• 1 kilogram of Boiled Dock has 46.8 times more Water than Dried Leeks.
• While 1 kg of Freeze-dried Leeks contains 9.5 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 8.7 times more Manganese, 6.7 times more Phosphorus, 7.5 times more Potassium, 6.3 times more Selenium, 11.7 times more Sodium and 3.9 times more Zinc than Boiled and Drained Dock.
• 1 kilogram of Boiled Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Freeze-dried Leeks contains 16.1 times more Energy, 3.3 times more Fat, 25.5 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Boiled and Drained Dock.
• 1 kilogram of Boiled Dock provide inadequate amounts of Energy