Comparing Nutrients in 7 ounces Boiled Dock VS Eppaw

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Eppaw	11%	10%	79%

Macro Nutrients

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	3.7% 3.57g	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	4.47% 5.8g	48.4% 63g	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	NA	38g per day for Men 19-50 years
Protein	6.5% 3.63g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Eppaw	Recommended Dietary Allowance
Vitamin A	38.4% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.43% 0.071mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	27% 0.35mg	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	12% 47.6μg	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	28.7% 25.8mg	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	Eppaw	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	51.6% 0.46mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	94% 2.17mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	18.7% 637mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	5.02% 186g	3.2% 119g	3700g per day for Men 19-50 years

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

• Boiled and Drained Dock has more Vitamin A, 1.4 times more Vitamin B3 and 2 times more Vitamin C than Raw Eppaw.
• While Raw Eppaw contains 3.2 times more Vitamin B1, 1.4 times more Vitamin B2, 32.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Dock vs Eppaw:

• Boiled and Drained Dock has 1.8 times more Iron, 2.8 times more Magnesium and 1.6 times more Water than Raw Eppaw.
• While Raw Eppaw contains 2.9 times more Calcium, 2.1 times more Copper, 3.6 times more Manganese, 3.2 times more Phosphorus and 6.8 times more Zinc than Boiled and Drained Dock.
• Both Boiled and Drained Dock and Raw Eppaw have similar amounts of Potassium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Eppaw contains 7.5 times more Energy, 2.8 times more Fat, 10.8 times more Carbohydrate and 2.5 times more Protein than Boiled and Drained Dock.
• Both Boiled and Drained Dock as well as Raw Eppaw have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.