Nutrition Comparison Tool
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      Cooked Sockeye Salmon
      ×
      Roasted Chicken Breast
      ×
      Eggs (Raw)
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 13% DV 265 calories
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 12% DV 231 calories
      • Eggs (Raw) 1 large (x1) 4% DV 72 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 12% DV 9.5g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 6% DV 5g
      • Eggs (Raw) 1 large (x1) 6% DV 4.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Eggs (Raw) 1 large (x1) 0% DV 0.36g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 90% DV 45g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 87% DV 43.4g
      • Eggs (Raw) 1 large (x1) 13% DV 6.3g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 35% DV 103.7mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 40% DV 119mg
      • Eggs (Raw) 1 large (x1) 62% DV 186mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 8% DV 1.6g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 7% DV 1.4g
      • Eggs (Raw) 1 large (x1) 8% DV 1.6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Eggs (Raw) 1 large (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 0% DV 0g
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 0% DV 0g
      • Eggs (Raw) 1 large (x1) 0% DV 0.19g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 5% DV 0.88mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 1.5mg
      • Eggs (Raw) 1 large (x1) 5% DV 0.88mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 1% DV 18.7mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 2% DV 21mg
      • Eggs (Raw) 1 large (x1) 2% DV 28mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Sockeye Salmon 6oz fillet (x1) 16% DV 741.2mg
      • Roasted Chicken Breast 1 cup, chopped or diced (x1) 8% DV 358.4mg
      • Eggs (Raw) 1 large (x1) 1% DV 69mg
      Comparison Table

      Table Legend

      1. Cooked Sockeye Salmon
      2. Roasted Chicken Breast
      3. Eggs (Raw)
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 170 140 50
      Calories
      (%DV)      		 265
      (13%)      		 231
      (12%)      		 72
      (4%)
      Fat (g)
      (%DV)      		 9.5
      (12%)      		 5
      (6%)      		 4.8
      (6%)
      Protein (g)
      (%DV)      		 45
      (90%)      		 43.4
      (87%)      		 6.3
      (13%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.36
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0.19
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 103.7
      (35%)      		 119
      (40%)      		 186
      (62%)
      Saturated Fats (g)
      (%DV)      		 1.6
      (8%)      		 1.4
      (7%)      		 1.6
      (8%)
      Net-Carbs (g) 0
      		0
      		0.36
      Trans Fatty Acids (g) 0.04
      		--
      		0.02
        Minerals
      Food # 1 2 3
      Weight (g) 170 140 50
      Calcium (mg)
      (%DV)      		 18.7
      (1%)      		 21
      (2%)      		 28
      (2%)
      Iron, Fe (mg)
      (%DV)      		 0.88
      (5%)      		 1.5
      (8%)      		 0.88
      (5%)
      Potassium, K (mg)
      (%DV)      		 741.2
      (16%)      		 358.4
      (8%)      		 69
      (1%)
      Magnesium (mg)
      (%DV)      		 61.2
      (15%)      		 40.6
      (10%)      		 6
      (1%)
      Phosphorus, P (mg)
      (%DV)      		 518.5
      (41%)      		 319.2
      (26%)      		 99
      (8%)
      Sodium (mg)
      (%DV)      		 156.4
      (7%)      		 103.6
      (4%)      		 71
      (3%)
      Zinc, Zn (mg)
      (%DV)      		 0.94
      (9%)      		 1.4
      (13%)      		 0.65
      (6%)
      Copper, Cu (mg)
      (%DV)      		 0.13
      (14%)      		 0.07
      (8%)      		 0.04
      (4%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.02
      (1%)      		 0.01
      (1%)
      Selenium, Se (mcg)
      (%DV)      		 60.4
      (110%)      		 38.6
      (70%)      		 15.4
      (28%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 0.55
      (0%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 170 140 50
      Vitamin A, RAE (mcg)
      (%DV)      		 98.6
      (11%)      		 8.4
      (1%)      		 80
      (9%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.27
      (22%)      		 0.1
      (8%)      		 0.02
      (2%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.42
      (32%)      		 0.16
      (12%)      		 0.23
      (18%)
      Niacin (B3) (mg)
      (%DV)      		 17.2
      (108%)      		 19.2
      (120%)      		 0.04
      (0%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 2.2
      (43%)      		 1.4
      (27%)      		 0.77
      (15%)
      Vitamin B6 (mg)
      (%DV)      		 1.4
      (83%)      		 0.84
      (49%)      		 0.09
      (5%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 11.9
      (3%)      		 5.6
      (1%)      		 23.5
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 11.9
      (3%)      		 5.6
      (1%)      		 23.5
      (6%)
      Folate DFE (mcg)
      (%)      		 11.9
      (3%)      		 5.6
      (1%)      		 23.5
      (6%)
      Choline (mg)
      (%DV)      		 191.4
      (35%)      		 119.4
      (22%)      		 146.9
      (27%)
      Vitamin B12 (mcg)
      (%DV)      		 7.6
      (317%)      		 0.48
      (20%)      		 0.45
      (19%)
      Retinol (mcg) 98.6
      		8.4
      		80
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 4.5
      (0%)
      Vitamin A, IU (IU) 328.1 29.4 270
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		251.5
      Vitamin E (mg)
      (%DV)      		 1.7
      (11%)      		 0.38
      (3%)      		 0.53
      (4%)
      Vitamin D (mcg)
      (%DV)      		 28.4
      (142%)      		 0.14
      (1%)      		 1
      (5%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 28.4
      		0.14
      		1
      Vitamin D (IU)
      (%DV)      		 1139
      (142%)      		 7
      (1%)      		 41
      (5%)
      Vitamin K (mcg)
      (%DV)      		 0.17
      (0%)      		 0.42
      (0%)      		 0.15
      (0%)
      Vitamin K1 (mcg) 0
      		0
      		0.05
      Menaquinone-4 (K2) (mcg) 0.68
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 170 140 50
      Water (g) 114.5
      		91.4
      		38.1
      Ash (g) 3
      		1
      		0.53
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 23.75
      		24.19
      		4.76
        Carbohydrates
      Food # 1 2 3
      Weight (g) 170 140 50
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		--
      		0
      Glucose (Dextrose) (g) 0
      		--
      		0.19
      Fructose (g) 0
      		--
      		0
      Lactose (g) 0
      		--
      		0
      Maltose (g) 0
      		--
      		0
      Galactose (g) 0
      		--
      		0
      Starch (g) 0
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 170 140 50
      Monounsaturated Fats (g) 3.169
      		1.736
      		1.829
      Polyunsaturated Fats (g) 2.256
      		1.078
      		0.956
      Omega 3s (g)
      (%AI)      		 1.618
      (101%)      		 0.042
      (3%)      		 0.024
      (2%)
      Omega 6s (g)
      (%AI)      		 0.323
      (2%)      		 0.826
      (5%)      		 0.792
      (5%)
      Omega 3 to Omega 6 Ratio 5.01
      		0.05
      		0.03
      Omega 6 to Omega 3 Ratio 0.2
      		19.67
      		32.98
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 0.018
      (1%)
      Eicosapentaenoic Acid (EPA) (g) 0.508
      		0.014
      		0
      Docosapentaenoic Acid (DPA) (g) 0.158
      		0.014
      		0.004
      Docosahexaenoic Acid (DHA) (g) 0.952
      		0.028
      		0.029
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		0.001
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		0.766
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		0.006
      c-c-n6-Eicosadienoic Acid (g) 0.032
      		--
      		0.009
      DHG-linolenic acid (DGLA) (g) --
      		--
      		0.011
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0.002
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0
      		0.002
      Capric Acid (10:0) (g) 0.002
      		0
      		0.003
      Lauric Acid (12:0) (g) 0.005
      		0.014
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.255
      		0.042
      		0.017
      Pentadecanoic Acid (15:0) (g) 0.031
      		--
      		0.004
      Palmitic Acid (16:0) (g) 1.11
      		0.966
      		1.116
      Margaric Acid (17:0) (g) 0.022
      		--
      		0.011
      Stearic Acid (18:0) (g) 0.211
      		0.35
      		0.406
      Arachidic Acid (20:0) (g) 0.01
      		--
      		0.002
      Behenic Acid (22:0) (g) 0.002
      		--
      		0.002
      Lignoceric Acid (24:0) (g) 0
      		--
      		0
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.007
      		--
      		0.004
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		0
      Palmitoleic Acid (16:1) (g) 0.279
      		0.21
      		0.101
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		0.099
      Heptadecenoic Acid (17:1) (g) 0.026
      		--
      		0.006
      Oleic Acid (18:1) (g) 1.433
      		1.456
      		1.706
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		1.694
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.76
      		0.042
      		0.014
      Docosenoic Acid (22:1) (g) 0.636
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		0
      c-Tetracosenoic Acid (24:1 c) (g) 0.029
      		--
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.323
      		0.826
      		0.778
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		0.006
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.099
      		0.042
      		0.024
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0.109
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.029
      		--
      		0.012
      Eicosatetraenoic Acid 20:4 (g) 0.034
      		0.084
      		0.094
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.005
      		--
      		0.007
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		0.006
      t-Monoenoic Fats (g) --
      		--
      		0.013
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		0.002
      t-Oleic Acid (18:1 t) (g) --
      		--
      		0.012
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		0
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		0.006
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 170 140 50
      Essential  
      Histidine (mg)
      (%RDI)      		 1209
      (173%)      		 1348
      (193%)      		 155
      (22%)
      Isoleucine (mg)
      (%RDI)      		 2166
      (155%)      		 2293
      (164%)      		 336
      (24%)
      Leucine (mg)
      (%RDI)      		 3715
      (136%)      		 3259
      (119%)      		 543
      (20%)
      Lysine (mg)
      (%RDI)      		 4376
      (208%)      		 3689
      (176%)      		 456
      (22%)
      Methionine (mg)
      (%RDI)      		 1459
      (200%)      		 1203
      (165%)      		 190
      (26%)
      Phenylalanine (mg)
      (%RDI)      		 1846
      (211%)      		 1723
      (197%)      		 340
      (39%)
      Threonine (mg)
      (%RDI)      		 2120
      (202%)      		 1834
      (175%)      		 278
      (26%)
      Tryptophan (mg)
      (%RDI)      		 570
      (203%)      		 507
      (181%)      		 84
      (30%)
      Valine (mg)
      (%RDI)      		 2484
      (136%)      		 2155
      (118%)      		 429
      (24%)
      Conditional  
      Arginine (mg) 2917
      		2619
      		410
      Cystine (mg)
      (%RDI)      		 502
      (175%)      		 556
      (194%)      		 136
      (47%)
      Glycine (mg) 2166
      		2134
      		216
      Proline (mg) 1664
      		1785
      		256
      Tyrosine (mg)
      (%RDI)      		 2052
      (235%)      		 1466
      (168%)      		 250
      (29%)
      Non-Essential  
      Alanine (mg) 2803
      		2369
      		368
      Aspartic acid (mg) 4604
      		3870
      		665
      Betaine (mg) --
      		9
      		0.15
      Glutamic acid (mg) 6633
      		6503
      		837
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 1800
      		1494
      		486
      Data Source
      Cooked Sockeye Salmon
      USDA Food Data Central Standard Release (Common)
      Roasted Chicken Breast
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Eggs (Raw)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.