Comparing Nutrients in 500 calories Boiled Dock VS Dried Leeks

Weight per 500 calories

• Boiled Dock: 2500g
• Dried Leeks: 156g

Freeze-dried Leeks have 16.1 times more energy per unit of mass than Boiled and Drained Dock, which is high in comparison to other foods. Boiled Dock having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dock or Dried Leeks?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	67.3% 1.08g	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	89.4% 116g	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	171% 65g	42.6% 16g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Vitamin A	483% 4350μg	2.42% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	145% 1.9mg	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	143% 570μg	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	204% 184mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	95% 950mg	56% 561mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	114% 1.02mg	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	650% 52mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	59.7% 251mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	178% 4.1mg	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	77% 539mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	110% 3738mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	16% 8.88μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	3.63% 54.5mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	0.084% 3.1g	3700g per day for Men 19-50 years

Boiled Dock VS Dried Leeks Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dock or Dried Leeks?

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

• 500 calories of Boiled Dock have 199.5 times more Vitamin A, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.6 times more Vitamin C than Dried Leeks.
• While 500 kcal of Freeze-dried Leeks contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.9 times more Vitamin B9 than Boiled and Drained Dock.
• 500 calories of Dried Leeks have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dock vs Dried Leeks:

• 500 calories of Boiled Dock have 1.7 times more Calcium, 2.8 times more Copper, 4.4 times more Iron, 8.9 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 2.1 times more Potassium, 2.5 times more Selenium, 4.1 times more Zinc and 751.1 times more Water than Dried Leeks.
• 500 calories of Dried Leeks lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dock have 4.9 times more Fat, 4 times more Fiber and 1.9 times more Protein than Dried Leeks.
• While 500 kcal of Freeze-dried Leeks contain 1.6 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled Dock and Dried Leeks offer comparable quantities of Energy per 500 calories.