Comparing Nutrients in 500 calories Boiled Dock VS Sunflower Seeds

Weight per 500 calories

• Boiled Dock: 2500g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 29.2 times more energy per unit of mass than Boiled and Drained Dock, which is very high in comparison to other foods. Boiled Dock having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Dock	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	171% 65g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	88.6% 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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Sunflower Seeds	Recommended Dietary Allowance
Calcium	95% 950mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has 1693.6 times more Vitamin A, 7.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6 and 548.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Vitamin B1 than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 and Vitamin B9 per 500 kcal.
• Both Boiled and Drained Dock as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Dock vs Sunflower Seeds:

• Boiled and Drained Dock has 14.2 times more Calcium, 1.8 times more Copper, 11.6 times more Iron, 8 times more Magnesium, 4.5 times more Manganese, 2.3 times more Phosphorus, 14.5 times more Potassium, 9.7 times more Sodium and 577.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Selenium than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Dried Sunflower Seed Kernels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Dock has 4.3 times more Carbohydrate, 8.8 times more Fiber and 2.6 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Dock as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.