Comparing Nutrients in 5 ounces Boiled Dock VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Boiled Dock	Drumstick Pods	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.15% 0.047g	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	9.3% 12g	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	9.7% 3.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Drumstick Pods	Recommended Dietary Allowance
Vitamin A	27.4% 247μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 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	2.83% 11.3μg	15.6% 62.4μg	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	41.4% 37.3mg	222% 200mg	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	Drumstick Pods	Recommended Dietary Allowance
Calcium	5.4% 54mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	13.2% 0.12mg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	16% 0.37mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.38% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Dock vs Drumstick Pods:

• Boiled and Drained Dock has 43.5 times more Vitamin A than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 22.1 times more Vitamin B5, 5.5 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Dock vs Drumstick Pods:

• Boiled and Drained Dock has 1.3 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 2 times more Magnesium and 1.3 times more Selenium than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.4 times more Potassium, 14 times more Sodium and 2.6 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Drumstick Pods contain 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Fiber and Protein per 5 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.