Comparing Nutrients in 5 ounces Dock VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Dock	Boiled Dock	Recommended Dietary Allowance
Energy	1.08% 31kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.94% 0.91g	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	3.5% 4.54g	3.2% 4.15g	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	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Dock	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	27.4% 247μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.72% 0.057mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.16% 0.058mg	1.02% 0.051mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	11% 0.14mg	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	4.6% 18.4μg	2.83% 11.3μg	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	41.4% 37.3mg	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

	Dock	Boiled Dock	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	18% 0.16mg	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	42.5% 3.4mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	34.8% 146mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	18.7% 0.43mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	13.4% 455mg	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	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Dock has 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dock vs Boiled Dock:

• Raw Dock has 1.2 times more Phosphorus and 1.2 times more Potassium than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Raw Dock and Boiled and Drained Dock have similar amounts of macro-nutrients per 5 oz
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.