Comparing Nutrients in 500 calories Dried Chives VS Dock

Weight per 500 calories

• Dried Chives: 161g
• Dock: 2273g

Dried Chives have 14.1 times more energy per 100g than Dock. It has high energy density when compared to other foods. Raw Dock having very low energy density.

Which food has more nutrients per 500 calories - Dried Chives or Dock?

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Dock	30%	23%	47%

Macro Nutrients

	Dried Chives	Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.63g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	2.97% 0.95g	NA	32g per day for Men 19-50 years
Omega 3	7.34% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	56% 72.7g	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	111% 42g	173% 66g	38g per day for Men 19-50 years
Protein	61% 34g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Dock	Recommended Dietary Allowance
Vitamin A	610% 5490μg	505% 4545μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	75.8% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	186% 2.4mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	247% 3.2mg	213% 2.77mg	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	43.4% 174μg	74% 295μg	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	1179% 1061mg	1212% 1091mg	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

	Dried Chives	Dock	Recommended Dietary Allowance
Calcium	131% 1307mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	331% 2.98mg	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	402% 32mg	682% 54.5mg	8mg per day for Men 19-50 years
Magnesium	245% 1029mg	557% 2341mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	345% 7.93mg	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	119% 833mg	205% 1432mg	700mg per day for Men 19-50 years
Potassium	140% 4759mg	261% 8864mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	37% 20.5μg	55μg per day for Men 19-50 years
Sodium	7.5% 113mg	6.06% 91mg	1500mg per day for Men 19-50 years
Zinc	75% 8.23mg	41.3% 4.55mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	57% 2114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Chives vs Dock:

• Freeze-dried Chives have 1.2 times more Vitamin A, 1.6 times more Vitamin B1 and 3.6 times more Vitamin B5 than Raw Dock.
• While Raw Dock contains 1.7 times more Vitamin B9 than Freeze-dried Chives.
• Both Freeze-dried Chives and Raw Dock have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 500 kcal.
• Both Freeze-dried Chives as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Chives vs Dock:

• Freeze-dried Chives have 1.3 times more Calcium, 1.2 times more Sodium and 1.8 times more Zinc than Raw Dock.
• While Raw Dock contains 2.7 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 1.7 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium and 657.3 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Chives have 1.4 times more Carbohydrate than Raw Dock.
• While Raw Dock contains 2.8 times more Fat, 1.6 times more Fiber and 1.3 times more Protein than Freeze-dried Chives.
• Both Freeze-dried Chives and Raw Dock have similar amounts of Energy per 500 kcal.
• Both Freeze-dried Chives as well as Raw Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.