Comparing Nutrients in 300 calories Boiled Dock VS Boiled Drumstick Pods

Weight per 300 calories

• Boiled Dock: 1500g
• Boiled Drumstick Pods: 833g

Boiled and Drained Drumstick Pods have 1.8 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 Boiled Drumstick Pods?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.9% 9.6g	1.63% 1.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.15% 0.025g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	52.4% 68g	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	103% 39g	92% 35g	38g per day for Men 19-50 years
Protein	49% 27.5g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	290% 2610μg	3.7% 33.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.5% 6.17mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	117% 5.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	71.8% 0.93mg	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	62.5% 250μg	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	898% 808mg	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	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	57% 570mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	72.2% 0.65mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	318% 1335mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	87.3% 2mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	142% 4815mg	112% 3808mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	24% 358mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	38% 1404g	20% 737g	3700g per day for Men 19-50 years

Boiled Dock VS Boiled Drumstick Pods Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Dock or Boiled Drumstick Pods?

Lets compare vitamin content per 300 calories of Boiled Dock vs Boiled Drumstick Pods:

• 300 calories of Boiled Dock have 78.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 10.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Dock.
• 300 calories of Boiled Drumstick Pods have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Dock vs Boiled Drumstick Pods:

• 300 calories of Boiled Dock have 3.4 times more Calcium, 2.6 times more Copper, 8.3 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.9 times more Water than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Dock.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Dock have 6.1 times more Fat and 1.6 times more Protein than Boiled Drumstick Pods.
• While 300 kcal of Boiled and Drained Drumstick Pods contain 1.6 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled Dock and Boiled Drumstick Pods offer comparable quantities of Energy and Fiber per 300 calories.