Comparing Nutrients in 100 grams Boiled Dock VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Energy	0.69% 20kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	2.76% 0.47g	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	57.4% 74.7g	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	27.4% 10.4g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Dried Leeks	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.72% 0.036mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	93% 1.2mg	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	92% 366μg	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	131% 118mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	3.8% 38mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	73% 0.66mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	21% 89mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	115% 2.63mg	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	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	10.4% 5.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dock VS Dried Leeks per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Dock vs Dried Leeks:

• 100 grams of Boiled Dock have 12.4 times more Vitamin A than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 23.5 times more Vitamin B1, 4.7 times more Vitamin B2, 8.5 times more Vitamin B3, 21.3 times more Vitamin B5, 12.1 times more Vitamin B6, 45.8 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled and Drained Dock.
• 100 grams of Boiled Dock have insufficient amounts of Vitamin B5
• 100 grams of Dried Leeks have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Dock vs Dried Leeks:

• 100 grams of Boiled Dock have 46.8 times more Water than Dried Leeks.
• While 100 g of Freeze-dried Leeks contain 9.5 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 8.7 times more Manganese, 6.7 times more Phosphorus, 7.5 times more Potassium, 6.3 times more Selenium, 11.7 times more Sodium and 3.9 times more Zinc than Boiled and Drained Dock.
• 100 grams of Boiled Dock lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Freeze-dried Leeks contain 16.1 times more Energy, 3.3 times more Fat, 25.5 times more Carbohydrate, 4 times more Fiber and 8.3 times more Protein than Boiled and Drained Dock.
• 100 grams of Boiled Dock provide inadequate amounts of Energy