Comparing Nutrients in 5 ounces Boiled Dock VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	NA	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	61.2% 0.98g	1.6g per day for Men 19-50 years
Omega 6	NA	3.9% 0.67g	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	81.4% 106g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	38.5% 21.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Vitamin A	27.4% 247μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.38% 0.12mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.02% 0.051mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	132% 1.7mg	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	130% 519μg	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	186% 167mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	5.4% 54mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	103% 0.93mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	162% 3.73mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	13.4% 455mg	100% 3402mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	14.7% 8.08μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Dried Leeks per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Dock versus 5 oz of Dried Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Dock have 12.4 times more Vitamin A than Dried Leeks.
• While 5 oz of Freeze-dried Leeks contain 23.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8.5 times more Vitamin B3, 21.3 times more Vitamin B5, 12.1 times more Vitamin B6, 45.8 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Dock.
• 5 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• 5 ounces of Dried Leeks have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Dock vs Dried Leeks:

• 5 ounces of Boiled Dock have 46.8 times more Water than Dried Leeks.
• While 5 oz of Freeze-dried Leeks contain 9.5 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 8.7 times more Manganese, 6.7 times more Phosphorus, 7.5 times more Potassium, 6.3 times more Selenium, 11.7 times more Sodium and 3.9 times more Zinc than Boiled and Drained Dock.
• 5 ounces of Boiled Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Freeze-dried Leeks contain 16.1 times more Energy, 3.3 times more Fat, 25.5 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Boiled and Drained Dock.
• 5 ounces of Boiled Dock provide inadequate amounts of Energy