Comparing Nutrients in 1 pound Dock VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.44% 100kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	34.6% 13g	18% 6.8g	38g per day for Men 19-50 years
Protein	16% 9.07g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	101% 907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	105% 1.37mg	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	14.7% 59μg	10.2% 41μg	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	242% 218mg	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	20% 200mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	108% 0.98mg	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	136% 11mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	31.8% 0.73mg	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	41% 286mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	52% 1769mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Dock VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Dock versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dock vs Baked Potato Flesh:

• 1 pound of Dock has more Vitamin A, 4.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 3.8 times more Vitamin C than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.6 times more Vitamin B1, 2.8 times more Vitamin B3, 13.5 times more Vitamin B5 and 2.5 times more Vitamin B6 than Raw Dock.
• 1 pound of Dock have insufficient amounts of Vitamin B5
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Dock as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dock vs Baked Potato Flesh:

• 1 pound of Dock has 8.8 times more Calcium, 6.9 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.6 times more Copper and 1.5 times more Zinc than Raw Dock.
• Both Dock and Baked Potato Flesh contain similar levels of Potassium per one pound.
• 1 pound of Dock lack sufficient amounts of Zinc
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Dock as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dock has 1.9 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.2 times more Energy and 6.7 times more Carbohydrate than Raw Dock.
• Both Dock and Baked Potato Flesh offer comparable quantities of Protein per one pound.
• 1 pound of Dock provide inadequate amounts of Energy