Comparing Nutrients in 5 ounces Dock VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Carrots	8%	5%	87%

Macro Nutrients

	Dock	Carrots	Recommended Dietary Allowance
Energy	1.08% 31kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.5% 4.54g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	11% 4.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Dock	Carrots	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	6.73% 27μg	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	75.6% 68mg	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dock	Carrots	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	42.5% 3.4mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	8.8% 0.2mg	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	12.8% 89.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dock vs Carrots:

• Raw Dock has 1.7 times more Vitamin B2 and 8.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 4.2 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B3, 6.7 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Dock.
• Both Raw Dock and Raw Carrots have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Dock as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dock vs Carrots:

• Raw Dock has 1.3 times more Calcium, 2.9 times more Copper, 8 times more Iron, 8.6 times more Magnesium, 2.4 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium than Raw Dock.
• Both Raw Dock and Raw Carrots have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Dock has 2.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.9 times more Energy and 3 times more Carbohydrate than Raw Dock.
• Both Raw Dock and Raw Carrots have similar amounts of Fiber per 5 oz.
• Both Raw Dock as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.