Comparing Nutrients in 7 ounces Boiled Dock VS Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Drumstick Pods	19%	4%	77%

Macro Nutrients

	Boiled Dock	Drumstick Pods	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.065g	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	4.47% 5.8g	13% 17g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	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	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18.3% 0.24mg	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	22% 87.3μg	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	58% 52mg	311% 280mg	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	Drumstick Pods	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	18.5% 0.17mg	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	8.93% 0.71mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	22.3% 0.51mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	27% 915mg	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	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	5.02% 186g	4.73% 175g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has 43.5 times more Vitamin A than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 22.1 times more Vitamin B5, 5.5 times more Vitamin B9 and 5.4 times more Vitamin C than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled and Drained Dock has 1.3 times more Calcium, 1.4 times more Copper, 5.8 times more Iron, 2 times more Magnesium and 1.3 times more Selenium than Raw Drumstick Pods.
• While Raw Drumstick Pods contain 1.4 times more Potassium, 14 times more Sodium and 2.6 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Drumstick Pods contain 1.9 times more Energy and 2.9 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Drumstick Pods have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.