Comparing Nutrients in 100 grams 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	0.69% 20kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.033g	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	2.25% 2.93g	6.56% 8.53g	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	8.42% 3.2g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	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	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	3.88% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	9.23% 0.12mg	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	11% 44μg	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	157% 141mg	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	3.8% 38mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	9.33% 0.084mg	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	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	10.7% 45mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	11.3% 0.26mg	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	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	13.6% 461mg	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	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.53% 94g	2.4% 88.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Boiled and Drained Dock as well as Raw Drumstick Pods have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.