Comparing Nutrients in 300 calories Boiled Dock VS Cooked Frozen Carrots

Weight per 300 calories

• Boiled Dock: 1500g
• Cooked Frozen Carrots: 811g

Boiled and Drained Frozen Carrots have 1.9 times more energy per unit of mass than Boiled and Drained Dock, which is low in comparison to other foods. Boiled Dock having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Dock or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Dock	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	103% 39g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	49% 27.5g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	290% 2610μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	52.4% 0.68mg	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	30% 120μg	22.3% 89μg	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	438% 395mg	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	57% 570mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	74% 0.66mg	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	390% 31mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	318% 1335mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	59% 1.35mg	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	111% 780mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	142% 4815mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	38% 1404g	19.8% 732g	3700g per day for Men 19-50 years

Boiled Dock VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dock or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Boiled Dock vs Cooked Frozen Carrots:

• 300 calories of Boiled Dock have 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 21.2 times more Vitamin C than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 2.6 times more Vitamin A and 2.6 times more Vitamin B5 than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dock vs Cooked Frozen Carrots:

• 300 calories of Boiled Dock have 2 times more Calcium, 2.6 times more Copper, 7.3 times more Iron, 15 times more Magnesium, 3.4 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium, 2.8 times more Selenium and 1.9 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 10.6 times more Sodium than Boiled and Drained Dock.
• Both Boiled Dock and Cooked Frozen Carrots contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dock have 1.7 times more Fat, 1.5 times more Fiber and 5.8 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled Dock and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.