Comparing Nutrients in 1 kilogram Dock VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Dock	Boiled Dock	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	6.6% 6.4g	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	24.6% 32g	22.5% 29.3g	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	76.3% 29g	68.4% 26g	38g per day for Men 19-50 years
Protein	35.7% 20g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Dock	Recommended Dietary Allowance
Vitamin A	222% 2000μg	193% 1740μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	77% 1mg	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	32.5% 130μg	20% 80μg	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	533% 480mg	292% 263mg	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

	Dock	Boiled Dock	Recommended Dietary Allowance
Calcium	44% 440mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	127% 1.14mg	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	300% 24mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	132% 3.03mg	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	90% 630mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	94% 3210mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 930g	25.3% 936g	3700g per day for Men 19-50 years

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

• Raw Dock has 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 1 kg.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dock vs Boiled Dock:

• Raw Dock has 1.2 times more Phosphorus and 1.2 times more Potassium than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Dock and Boiled and Drained Dock have similar amounts of macro-nutrients per 1 kg
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 kg.