Comparing Nutrients in 100 grams 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	0.69% 20kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.86% 1.8g	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	2.25% 2.93g	24.4% 31.7g	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	NA	38g per day for Men 19-50 years
Protein	3.27% 1.83g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Eppaw	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	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	13.5% 0.18mg	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	6% 24μg	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	14.4% 13mg	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	3.8% 38mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	26% 0.23mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	47.6% 1.1mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	10% 340mg	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	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.53% 94g	1.62% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.