Comparing Nutrients in 100 calories Boiled Dock VS Boiled Drumstick Pods

Weight per 100 calories

• Boiled Dock: 500g
• Boiled Drumstick Pods: 278g

Boiled and Drained Drumstick Pods have 1.8 times more energy per unit of mass than Boiled and Drained Dock, which is low in comparison to other foods. Boiled Dock having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Dock or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.086g	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	0.049% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	17.5% 22.7g	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	34.2% 13g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	97% 870μg	1.23% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	24% 0.31mg	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	10% 40μg	21% 83.3μg	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	146% 132mg	299% 269mg	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	19% 190mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	24% 0.22mg	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	130% 10.4mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	27.8% 117mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	29% 0.67mg	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	37% 260mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	37.3% 1269mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	7.96% 119mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	12.6% 468g	6.64% 246g	3700g per day for Men 19-50 years

Boiled Dock VS Boiled Drumstick Pods Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Dock or Boiled Drumstick Pods?

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

• 100 calories of Boiled Dock have 78.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Boiled Drumstick Pods.
• While 100 kcal of Boiled and Drained Drumstick Pods contain 10.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled and Drained Dock.
• 100 calories 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 calories.

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

• 100 calories of Boiled Dock have 3.4 times more Calcium, 2.6 times more Copper, 8.3 times more Iron, 3.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 1.9 times more Water than Boiled Drumstick Pods.
• While 100 kcal of Boiled and Drained Drumstick Pods contain 8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Dock.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Dock have 6.1 times more Fat and 1.6 times more Protein than Boiled Drumstick Pods.
• While 100 kcal of Boiled and Drained Drumstick Pods contain 1.6 times more Carbohydrate than Boiled and Drained Dock.
• Both Boiled Dock and Boiled Drumstick Pods offer comparable quantities of Energy and Fiber per 100 calories.