Comparing Nutrients in 500 calories Boiled Dock VS Baked White Potatoes

Weight per 500 calories

• Boiled Dock: 2500g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 4.6 times more energy per unit of mass than Boiled and Drained Dock, which is average in comparison to other foods. Boiled Dock having very low energy density.

Which food has more nutrients per 500 calories - Boiled Dock or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Dock	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	171% 65g	30% 11.4g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Baked White Potatoes	Recommended Dietary Allowance
Calcium	95% 950mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Dock vs Baked White Potatoes:

• Boiled and Drained Dock has 800.4 times more Vitamin A, 3.3 times more Vitamin B1, 9.2 times more Vitamin B2, 1.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 9.6 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B5 than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Boiled and Drained Dock as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Dock vs Baked White Potatoes:

• Boiled and Drained Dock has 17.5 times more Calcium, 4.1 times more Copper, 15 times more Iron, 15.2 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 2.7 times more Potassium, 8.3 times more Selenium, 2 times more Sodium, 2.2 times more Zinc and 5.7 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dock has 19.6 times more Fat, 5.7 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Dock as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.