Comparing Nutrients in 5 ounces Dried Chives VS Dock

Macros Ratio

	Protein	Fat	Carbs
Dried Chives	23%	8%	69%
Dock	30%	23%	47%

Macro Nutrients

	Dried Chives	Dock	Recommended Dietary Allowance
Energy	15.2% 441kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	NA	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	3.5% 4.54g	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	98% 37g	11% 4.1g	38g per day for Men 19-50 years
Protein	53.7% 30g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Dried Chives	Dock	Recommended Dietary Allowance
Vitamin A	538% 4841μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.28mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.36mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	1.16% 0.058mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	13.3% 0.17mg	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	38.3% 153μg	4.6% 18.4μg	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	1039% 936mg	75.6% 68mg	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

	Dried Chives	Dock	Recommended Dietary Allowance
Calcium	115% 1152mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	20.6% 0.19mg	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	354% 28.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	216% 907mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	21.5% 0.49mg	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	105% 734mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Chives vs Dock:

• Freeze-dried Chives have 17.1 times more Vitamin A, 22.5 times more Vitamin B1, 15 times more Vitamin B2, 11.8 times more Vitamin B3, 51.5 times more Vitamin B5, 16.4 times more Vitamin B6, 8.3 times more Vitamin B9 and 13.8 times more Vitamin C than Raw Dock.
• Both Freeze-dried Chives as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Chives vs Dock:

• Freeze-dried Chives have 18.5 times more Calcium, 5.2 times more Copper, 8.3 times more Iron, 6.2 times more Magnesium, 3.9 times more Manganese, 8.2 times more Phosphorus, 7.6 times more Potassium, 10.4 times more Selenium, 17.5 times more Sodium and 25.6 times more Zinc than Raw Dock.
• While Raw Dock contains 46.5 times more Water than Freeze-dried Chives.

Comparison of macro-nutrients per 5 ounces:

• Freeze-dried Chives have 14.1 times more Energy, 5 times more Fat, 20.1 times more Carbohydrate, 9 times more Fiber and 10.6 times more Protein than Raw Dock.
• Both Freeze-dried Chives as well as Raw Dock have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.