Comparing Nutrients in 5 ounces Boiled Dock VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Eppaw	11%	10%	79%

Macro Nutrients

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	7.33% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.63% 2.55g	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	34.5% 45g	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	NA	38g per day for Men 19-50 years
Protein	4.63% 2.6g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Vitamin A	27.4% 247μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19% 0.25mg	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	8.5% 34μg	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	20.5% 18.4mg	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	Eppaw	Recommended Dietary Allowance
Calcium	5.4% 54mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	37% 0.33mg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	67.4% 1.55mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	14% 482mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.3% 85g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has more Vitamin A, 1.4 times more Vitamin B3 and 2 times more Vitamin C than Raw Eppaw.
• While Raw Eppaw contains 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 32.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Dock vs Eppaw:

• Boiled and Drained Dock has 1.8 times more Iron, 2.8 times more Magnesium and 1.6 times more Water than Raw Eppaw.
• While Raw Eppaw contains 2.9 times more Calcium, 2.1 times more Copper, 3.6 times more Manganese, 3.2 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Eppaw have similar amounts of Potassium and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Eppaw contains 7.5 times more Energy, 2.8 times more Fat, 10.8 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.