Comparing Nutrients in 100 grams Boiled Dock with Salt VS Steamed Hawaii Mountain Yam with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock with Salt	30%	23%	47%
Steamed Hawaii Mountain Yam with Salt	8%	1%	91%

Macro Nutrients

	Boiled Dock with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Energy	0.69% 20kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	NA	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.25% 2.93g	15.4% 20g	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	NA	NA	38g per day for Men 19-50 years
Protein	3.27% 1.83g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16% 0.21mg	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	2% 8μg	3% 12μg	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	29.2% 26.3mg	0% 0mg	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 with Salt	Steamed Hawaii Mountain Yam with Salt	Recommended Dietary Allowance
Calcium	3.8% 38mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	14.3% 0.13mg	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	26% 2.08mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12.3% 0.28mg	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	7.43% 52mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	14.6% 495mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 239mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Dock with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Boiled and Drained Dock with Salt has more Vitamin A, 6.1 times more Vitamin B2, 3.2 times more Vitamin B3 and more Vitamin C than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 2.5 times more Vitamin B1, 13.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Dock with Salt vs Steamed Hawaii Mountain Yam with Salt:

• Boiled and Drained Dock with Salt has 4.8 times more Calcium, 4.8 times more Iron, 8.9 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Water than Steamed Hawaii Mountain Yam with Salt.
• While Steamed Hawaii Mountain Yam with Salt contains 1.5 times more Potassium and 1.9 times more Zinc than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Copper, Manganese, Selenium and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Steamed Hawaii Mountain Yam with Salt contains 4.1 times more Energy and 6.8 times more Carbohydrate than Boiled and Drained Dock with Salt.
• Both Boiled and Drained Dock with Salt and Steamed Hawaii Mountain Yam with Salt have similar amounts of Protein per 100 g.
• Both Boiled and Drained Dock with Salt as well as Steamed Hawaii Mountain Yam with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.