Comparing Nutrients in 5 ounces Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	10.4% 10g	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	3.2% 4.15g	10.2% 13.3g	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	NA	3% 1.13g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	27.4% 247μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18.3% 0.24mg	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	2.83% 11.3μg	45% 180μg	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	41.4% 37.3mg	19% 17mg	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 with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	83% 0.75mg	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	37% 2.95mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	70% 1.6mg	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	10.5% 73.7mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.6% 339mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock with Salt VS Stir-Fried Soybeans Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Dock with Salt versus 5 oz of Stir-Fried Soybeans Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 5 ounces of Boiled Dock with Salt have 174 times more Vitamin A and 2.2 times more Vitamin C than Stir-Fried Soybeans Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 12.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 33.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 15.9 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• 5 ounces of Boiled Dock with Salt have insufficient amounts of Vitamin B5
• 5 ounces of Stir-Fried Soybeans Sprouts with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Dock with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 5 ounces of Boiled Dock with Salt have 5.2 times more Iron and 1.4 times more Water than Stir-Fried Soybeans Sprouts with Salt.
• While 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 2.2 times more Calcium, 4.6 times more Copper, 3.7 times more Manganese, 4.2 times more Phosphorus, 1.8 times more Potassium and 12.4 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled Dock with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Magnesium and Sodium per five ounces.
• 5 ounces of Boiled Dock with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Dock with Salt as well as Stir-Fried Sprouted Soybeans with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Stir-Fried Sprouted Soybeans with Salt contain 6.3 times more Energy, 11.1 times more Fat, 3.2 times more Carbohydrate and 7.2 times more Protein than Boiled and Drained Dock with Salt.
• 5 ounces of Boiled Dock with Salt provide inadequate amounts of Energy