Comparing Nutrients in 7 ounces Boiled Dock VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	12.5% 16.2g	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	13.6% 5.16g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	17% 0.22mg	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	3.97% 16μg	15% 59.5μg	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	58% 52mg	214% 192mg	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	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	17% 0.15mg	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	51.6% 4.13mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	20.8% 0.48mg	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	14.7% 103mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Boiled Drumstick Pods per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Dock versus 7 oz of Boiled Drumstick Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Dock vs Boiled Drumstick Pods:

• 7 ounces of Boiled Dock have 43.5 times more Vitamin A and 1.3 times more Vitamin B2 than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 19.5 times more Vitamin B5, 3.8 times more Vitamin B9 and 3.7 times more Vitamin C than Boiled and Drained Dock.
• Both Boiled Dock and Boiled Drumstick Pods provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Dock have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Drumstick Pods have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Dock vs Boiled Drumstick Pods:

• 7 ounces of Boiled Dock have 1.9 times more Calcium, 1.5 times more Copper, 4.6 times more Iron, 2.1 times more Magnesium and 1.3 times more Manganese than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 1.4 times more Potassium, 14.3 times more Sodium and 2.5 times more Zinc than Boiled and Drained Dock.
• Both Boiled Dock and Boiled Drumstick Pods contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Dock lack sufficient amounts of Zinc
• Both Boiled and Drained Dock as well as Boiled and Drained Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Drumstick Pods contain 2.8 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Dock.
• Both Boiled Dock and Boiled Drumstick Pods offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Dock as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy in seven ounces.