Comparing Nutrients in 100 grams Dock VS Boiled Dock

Macros Ratio

	Protein	Fat	Carbs
Dock	30%	23%	47%
Boiled Dock	30%	23%	47%

Macro Nutrients

	Dock	Boiled Dock	Recommended Dietary Allowance
Energy	0.76% 22kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.66% 0.64g	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	2.46% 3.2g	2.25% 2.93g	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	7.63% 2.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	3.57% 2g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Dock	Boiled Dock	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.82% 0.041mg	0.72% 0.036mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	7.7% 0.1mg	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	3.25% 13μg	2% 8μg	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	53.3% 48mg	29.2% 26.3mg	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

	Dock	Boiled Dock	Recommended Dietary Allowance
Calcium	4.4% 44mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	12.7% 0.11mg	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	30% 2.4mg	26% 2.08mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	21% 89mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	13% 0.3mg	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	9% 63mg	7.43% 52mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	9.44% 321mg	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	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.53% 94g	3700g per day for Men 19-50 years

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

• Raw Dock has 1.2 times more Vitamin B3, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 100 g.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dock vs Boiled Dock:

• Raw Dock has 1.2 times more Phosphorus and 1.2 times more Potassium than Boiled and Drained Dock.
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Dock and Boiled and Drained Dock have similar amounts of macro-nutrients per 100 g
• Both Raw Dock and Boiled and Drained Dock have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Dock as well as Boiled and Drained Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.