Comparing Nutrients in 1 pound Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	3.13% 91kcal	19.6% 567kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	33.2% 32.2g	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	10.2% 13.3g	32.8% 42.6g	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	NA	9.55% 3.63g	38g per day for Men 19-50 years
Protein	15% 8.3g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	87.7% 789μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.27% 0.16mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	58.6% 0.76mg	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	9.07% 36.3μg	144% 576μg	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	133% 119mg	60.5% 54.4mg	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 with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	17.2% 172mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	266% 2.4mg	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	118% 9.43mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	104% 435mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	223% 5.14mg	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	33.7% 236mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	43% 1456mg	75.6% 2572mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	11.5% 425g	8.24% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Dock with Salt versus 1 lb of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 1 pound of Boiled Dock with Salt has 174 times more Vitamin A and 2.2 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 12.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 33.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• 1 pound of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• 1 pound of Stir-Fried Soybeans Sprouts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 1 pound of Boiled Dock with Salt has 5.2 times more Iron and 1.4 times more Water than Stir-Fried Soybeans Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 2.2 times more Calcium, 4.6 times more Copper, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 12.4 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Magnesium and Sodium per one pound.
• 1 pound of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Stir-Fried Sprouted Soybeans with Salt contains 6.3 times more Energy, 11.1 times more Fat, 3.2 times more Carbohydrate and 7.2 times more Protein than Boiled and Drained Dock with Salt.
• 1 pound of Boiled Dock with Salt provide inadequate amounts of Energy