Comparing Nutrients in 500 calories Dock VS Boiled Dock

Weight per 500 calories

• Dock: 2273g
• Boiled Dock: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Dock	Boiled Dock	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	16.5% 16g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	56.3% 73.3g	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	173% 66g	171% 65g	38g per day for Men 19-50 years
Protein	81% 45.5g	81.7% 45.8g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Dock	Recommended Dietary Allowance
Vitamin A	505% 4545μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.8% 0.91mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	64.2% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	213% 2.77mg	192% 2.5mg	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	74% 295μg	50% 200μg	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	1212% 1091mg	731% 658mg	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

	Dock	Boiled Dock	Recommended Dietary Allowance
Calcium	100% 1000mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	331% 2.98mg	317% 2.85mg	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	682% 54.5mg	650% 52mg	8mg per day for Men 19-50 years
Magnesium	557% 2341mg	530% 2225mg	420mg per day for Men 19-50 years
Manganese	345% 7.93mg	329% 7.58mg	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	205% 1432mg	186% 1300mg	700mg per day for Men 19-50 years
Potassium	261% 8864mg	236% 8025mg	3400mg per day for Men 19-50 years
Selenium	37% 20.5μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	6.06% 91mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.55mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	57% 2114g	63.2% 2340g	3700g per day for Men 19-50 years

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

• Raw Dock has 1.5 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dock vs Boiled Dock:

• Raw Dock has 1.2 times more Sodium than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Dock and Boiled and Drained Dock have similar amounts of macro-nutrients per 500 kcal
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.