Comparing Nutrients in 100 grams 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	0.69% 20kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	NA	0.097% 0.031g	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	0.018% 0.003g	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	6.3% 8.2g	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	6.84% 2.6g	11% 4.2g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	8.6% 0.11mg	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	7.5% 30μg	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	108% 97mg	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	3.8% 38mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	8.67% 0.078mg	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	5.63% 0.45mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	10.5% 0.24mg	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	7% 49mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	13.4% 457mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.87% 43mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.4% 88.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Boiled Drumstick Pods per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Dock versus 100 g of Boiled Drumstick Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Dock vs Boiled Drumstick Pods:

• 100 grams of Boiled Dock have 43.5 times more Vitamin A and 1.3 times more Vitamin B2 than Boiled Drumstick Pods.
• While 100 g 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 100 grams.
• 100 grams of Boiled Dock have insufficient amounts of Vitamin B5
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Boiled Dock vs Boiled Drumstick Pods:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• Both Boiled and Drained Dock as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy in 100 grams.