Comparing Nutrients in 500 calories Boiled Dock VS Boiled Broccoli

Weight per 500 calories

• Boiled Dock: 2500g
• Boiled Broccoli: 1429g

Boiled and Drained Broccoli has 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.

Which food has more nutrients per 500 calories - Boiled Dock or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Dock	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	NA	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.3g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	171% 65g	124% 47g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	483% 4350μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	220% 2.86mg	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	50% 200μg	386% 1543μg	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	731% 658mg	1030% 927mg	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	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Boiled Broccoli	Recommended Dietary Allowance
Calcium	95% 950mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	650% 52mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	120% 2.77mg	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	186% 1300mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Dock vs Boiled Broccoli:

• Boiled and Drained Dock has 4 times more Vitamin A, 1.2 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 9.8 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Dock as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Dock vs Boiled Broccoli:

• Boiled and Drained Dock has 1.7 times more Calcium, 3.3 times more Copper, 5.4 times more Iron, 7.4 times more Magnesium, 2.7 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Water than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.8 times more Sodium and 1.5 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Boiled and Drained Broccoli have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dock has 2.7 times more Fat, 1.4 times more Fiber and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Dock as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.