Nutrition Facts Comparison

Food #1: Egg whole cooked poached
Serving Size: 100 grams
Food #2: Egg whole cooked poached
Serving Size: 1 large
Food #3: Egg yolk raw fresh
Serving Size: 1 large

Food Number#1#2#3
Serving Size (Grams)100g50g17g
Macronutrients
Calories1437255
Fat (%DV)9.47g
(15%)
4.74g
(7%)
4.51g
(7%)
Saturated Fat (%DV)3.113g
(16%)
1.557g
(8%)
1.624g
(8%)
Cholesterol (%DV)370mg
(123%)
185mg
(62%)
184mg
(61%)
Carbs (%DV)0.7g
(0%)
0.4g
(0%)
0.6g
(0%)
Fiber (%DV)0g
(0%)
0g
(0%)
0g
(0%)
Net-Carbs0.7g0.4g0.6g
Sugar0.4g0.2g0.1g
Protein12.5g6.3g2.7g
Vitamins
Vitamin A (%DV)538IU
(11%)
269IU
(5%)
245.14IU
(5%)
Retinol Equiv.160μg80μg64.77μg
Retinol159μg79.5μg63.07μg
Alpha-Carotene0μg0μg6.46μg
Beta-Carotene0μg0μg14.96μg
Beta-cryptoxanthin9μg4.5μg5.61μg
Vitamin B1 (%DV)
Thiamin
0.032mg
(2%)
0.016mg
(1%)
0.03mg
(2%)
Vitamin B2 (%DV)
Riboflavin
0.387mg
(23%)
0.194mg
(11%)
0.09mg
(5%)
Vitamin B3 (%DV)
Niacin
0.063mg
(0%)
0.032mg
(0%)
0.004mg
(0%)
Vitamin B5 (%DV)
Pantothenic Acid
1.527mg
(15%)
0.764mg
(8%)
0.508mg
(5%)
Vitamin B6 (%DV)0.144mg
(7%)
0.072mg
(4%)
0.06mg
(3%)
Vitamin B9 (%DV)
Folate
35μg
(9%)
17.5μg
(4%)
24.82μg
(6%)
Folic Acid0μg0μg0μg
Food Folate35μg17.5μg24.82μg
Dietary Folate Equivalents35μg17.5μg24.82μg
Vitamin B12 (%DV)
Cobalamin
0.71μg
(12%)
0.36μg
(6%)
0.33μg
(6%)
Vitamin C (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Vitamin D (%DV)80IU
2μg
(13%)
40IU
1μg
(7%)
37IU
1μg
(6%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
80IU
2μg
40IU
1μg
37IU
1μg
Vitamin E (%DV)1.04mg
(5%)
0.52mg
(3%)
0.44mg
(2%)
Vitamin K (%DV)0.3μg
(0%)
0.15μg
(0%)
0.12μg
(0%)
K1 - Dihydrophylloquinone0.1μg0.05μg0.02μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
234.1mg
(43%)
117.05mg
(21%)
139.43mg
(25%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin501μg250.5μg185.98μg
Minerals
Calcium (%DV)56mg
(6%)
28mg
(3%)
21.93mg
(2%)
Copper (%DV)0.072mg
(4%)
0.036mg
(2%)
0.013mg
(1%)
Iron (%DV)1.75mg
(10%)
0.88mg
(5%)
0.46mg
(3%)
Potassium (%DV)138mg
(4%)
69mg
(2%)
18.53mg
(1%)
Phosphorus (%DV)197mg
(20%)
98.5mg
(10%)
66.3mg
(7%)
Magnesium (%DV)12mg
(3%)
6mg
(2%)
0.85mg
(0%)
Manganese (%DV)0.028mg
(1%)
0.014mg
(1%)
0.009mg
(0%)
Sodium (%DV)297mg
(12%)
149mg
(6%)
8mg
(0%)
Selenium (%DV)30.6μg
(44%)
15.3μg
(22%)
9.52μg
(14%)
Zinc (%DV)1.29mg
(9%)
0.65mg
(4%)
0.39mg
(3%)
Carbs and Sugars
Starch~g~g~g
Sucrose0g0g0.01g
Glucose0.37g0.19g0.03g
Fructose0g0g0.01g
Lactose0g0g0.01g
Maltose0g0g0.01g
Galactose0g0g0.01g
Fatty Acids
Omega 3 to Omega 6 Ratio0.040.040.04
Omega 6 to Omega 3 Ratio24.3124.3128.3
Total Omega 3s65mg33mg21mg
18D3 Linolenic48mg24mg18mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg2mg
22D5 Docosapentaenoic(DPA)7mg4mg0mg
22D6 Docosahexaenoic(DHA)58mg29mg19mg
Total Omega 6s1580mg790mg601mg
18D21549mg775mg601mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic18mg9mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)0mg0mg~mg
Essential Amino Acids
Histidine
(%RDI)
308mg
(44%)
154mg
(22%)
71mg
(10%)
Isoleucine
(%RDI)
669mg
(48%)
335mg
(24%)
147mg
(11%)
Leucine
(%RDI)
1082mg
(40%)
541mg
(20%)
238mg
(9%)
Lysine
(%RDI)
909mg
(43%)
455mg
(22%)
207mg
(10%)
Methionine
(%RDI)
378mg
(52%)
189mg
(26%)
64mg
(9%)
Phenylalanine
(%RDI)
677mg
(77%)
339mg
(39%)
116mg
(13%)
Threonine
(%RDI)
553mg
(53%)
277mg
(26%)
117mg
(11%)
Tryptophan
(%RDI)
166mg
(59%)
83mg
(30%)
30mg
(11%)
Valine
(%RDI)
855mg
(47%)
428mg
(24%)
161mg
(9%)
More Amino Acids
Arginine817mg409mg187mg
Alanine732mg366mg142mg
Aspartic Acid1323mg662mg264mg
Cystine
(%RDI)
271mg
(94%)
136mg
(47%)
45mg
(16%)
Glutamic Acid1667mg834mg335mg
Glycine430mg215mg83mg
Proline510mg255mg110mg
Serine967mg484mg225mg
Tyrosine
(%RDI)
497mg
(57%)
249mg
(28%)
115mg
(13%)
Hydroxyproline~mg~mg~mg
Other
Ash1.46g0.73g0.29g
Water75.85g37.93g8.89g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride1.1μg0.55μg~μg
Stats
Percent of
Daily Calorie Target
7.15%3.6%2.75%
Percent Water75.9%37.9%8.9%
Protein to Carb Ratio (g/g)17.8615.754.5
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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