Nutrition Comparison Tool
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      Canned White Tuna (Water Packed)
      ×
      Hard Boiled Eggs
      ×
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 109 calories
      • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 172 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 2.5g
      • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 10% DV 7.9g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 40% DV 20.1g
      • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 47% DV 23.4g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 12% DV 35.7mg
      • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 23% DV 68.9mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 0.67g
      • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 16% DV 3.3g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Hard Boiled Eggs 1 large (x1) 0% DV 0g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
      • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 0% DV 0g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 0.82mg
      • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 9% DV 1.5mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 1% DV 11.9mg
      • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 1% DV 15.3mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 201.5mg
      • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
      • Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled 3 oz (x1) 6% DV 277.1mg
      Comparison Table

      Table Legend

      1. Canned White Tuna (Water Packed)
      2. Hard Boiled Eggs
      3. Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 50 85
      Calories
      (%DV)      		 109
      (5%)      		 78
      (4%)      		 172
      (9%)
      Fat (g)
      (%DV)      		 2.5
      (3%)      		 5.3
      (7%)      		 7.9
      (10%)
      Protein (g)
      (%DV)      		 20.1
      (40%)      		 6.3
      (13%)      		 23.4
      (47%)
      Carbohydrate (g)
      (%DV)      		 0
      (0%)      		 0.56
      (0%)      		 0
      (0%)
      Sugars (g)
      (%DV)      		 0
      (0%)      		 0.56
      (1%)      		 0
      (0%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 35.7
      (12%)      		 186.5
      (62%)      		 68.9
      (23%)
      Saturated Fats (g)
      (%DV)      		 0.67
      (3%)      		 1.6
      (8%)      		 3.3
      (16%)
      Net-Carbs (g) 0
      		0.56
      		0
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 50 85
      Calcium (mg)
      (%DV)      		 11.9
      (1%)      		 25
      (2%)      		 15.3
      (1%)
      Iron, Fe (mg)
      (%DV)      		 0.82
      (5%)      		 0.6
      (3%)      		 1.5
      (9%)
      Potassium, K (mg)
      (%DV)      		 201.5
      (4%)      		 63
      (1%)      		 277.1
      (6%)
      Magnesium (mg)
      (%DV)      		 28.1
      (7%)      		 5
      (1%)      		 18.7
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 184.5
      (15%)      		 86
      (7%)      		 170.9
      (14%)
      Sodium (mg)
      (%DV)      		 320.5
      (13%)      		 62
      (3%)      		 45.1
      (2%)
      Zinc, Zn (mg)
      (%DV)      		 0.41
      (4%)      		 0.53
      (5%)      		 4.1
      (37%)
      Copper, Cu (mg)
      (%DV)      		 0.03
      (4%)      		 0.01
      (1%)      		 0.07
      (8%)
      Manganese (mg)
      (%DV)      		 0.02
      (1%)      		 0.01
      (1%)      		 0.01
      (0%)
      Selenium, Se (mcg)
      (%DV)      		 55.8
      (102%)      		 15.4
      (28%)      		 24.6
      (45%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 2.4
      (0%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 50 85
      Vitamin A, RAE (mcg)
      (%DV)      		 5.1
      (1%)      		 74.5
      (8%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.01
      (1%)      		 0.03
      (3%)      		 0.06
      (5%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.04
      (3%)      		 0.26
      (20%)      		 0.1
      (8%)
      Niacin (B3) (mg)
      (%DV)      		 4.9
      (31%)      		 0.03
      (0%)      		 6.4
      (40%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.11
      (2%)      		 0.7
      (14%)      		 0.46
      (9%)
      Vitamin B6 (mg)
      (%DV)      		 0.18
      (11%)      		 0.06
      (4%)      		 0.47
      (27%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 1.7
      (0%)      		 22
      (6%)      		 7.7
      (2%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 1.7
      (0%)      		 22
      (6%)      		 7.7
      (2%)
      Folate DFE (mcg)
      (%)      		 1.7
      (0%)      		 22
      (6%)      		 7.7
      (2%)
      Choline (mg)
      (%DV)      		 24.9
      (5%)      		 146.9
      (27%)      		 89.2
      (16%)
      Vitamin B12 (mcg)
      (%DV)      		 0.99
      (41%)      		 0.56
      (23%)      		 1.5
      (64%)
      Retinol (mcg) 5.1
      		74
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 5.5
      (0%)      		 0
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 5
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 17 260 0
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		176.5
      		0
      Vitamin E (mg)
      (%DV)      		 0.72
      (5%)      		 0.52
      (3%)      		 0.33
      (2%)
      Vitamin D (mcg)
      (%DV)      		 1.7
      (9%)      		 1.1
      (6%)      		 --
      (--%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 1.7
      		1.1
      		--
      Vitamin D (IU)
      (%DV)      		 68
      (9%)      		 43.5
      (5%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 2.1
      (2%)      		 0.15
      (0%)      		 1.2
      (1%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 85 50 85
      Water (g) 62.2
      		37.3
      		53.8
      Ash (g) 1
      		0.54
      		0.9
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 11.52
      		4.48
      		11.26
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 50 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 85 50 85
      Monounsaturated Fats (g) 0.666
      		2.039
      		3.188
      Polyunsaturated Fats (g) 0.943
      		0.707
      		0.309
      Omega 3s (g)
      (%AI)      		 0.748
      (47%)      		 0.018
      (1%)      		 0.088
      (6%)
      Omega 6s (g)
      (%AI)      		 0.047
      (0%)      		 0.594
      (3%)      		 0.19
      (1%)
      Omega 3 to Omega 6 Ratio 16
      		0.03
      		0.47
      Omega 6 to Omega 3 Ratio 0.06
      		33.94
      		2.14
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.198
      		0.003
      		0
      Docosapentaenoic Acid (DPA) (g) 0.015
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0.535
      		0.019
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0
      		0.002
      		0
      Capric Acid (10:0) (g) 0
      		0.002
      		0.013
      Lauric Acid (12:0) (g) 0
      		0.002
      		0.013
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.07
      		0.018
      		0.234
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.503
      		1.175
      		2.09
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.1
      		0.414
      		0.915
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.122
      		0.155
      		0.291
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.44
      		1.863
      		2.886
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.066
      		0.015
      		0.013
      Docosenoic Acid (22:1) (g) 0.037
      		0.002
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.047
      		0.594
      		0.19
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.06
      		0.018
      		0.088
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0.043
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.043
      		0.075
      		0.031
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      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) 85 50 85
      Essential  
      Histidine (mg)
      (%RDI)      		 591
      (84%)      		 149
      (21%)      		 747
      (107%)
      Isoleucine (mg)
      (%RDI)      		 925
      (66%)      		 343
      (25%)      		 1065
      (76%)
      Leucine (mg)
      (%RDI)      		 1632
      (60%)      		 538
      (20%)      		 1862
      (68%)
      Lysine (mg)
      (%RDI)      		 1844
      (88%)      		 452
      (22%)      		 1979
      (94%)
      Methionine (mg)
      (%RDI)      		 594
      (82%)      		 196
      (27%)      		 609
      (84%)
      Phenylalanine (mg)
      (%RDI)      		 784
      (90%)      		 334
      (38%)      		 925
      (106%)
      Threonine (mg)
      (%RDI)      		 880
      (84%)      		 302
      (29%)      		 935
      (89%)
      Tryptophan (mg)
      (%RDI)      		 225
      (80%)      		 77
      (27%)      		 154
      (55%)
      Valine (mg)
      (%RDI)      		 1034
      (57%)      		 384
      (21%)      		 1162
      (64%)
      Conditional  
      Arginine (mg) 1201
      		378
      		1514
      Cystine (mg)
      (%RDI)      		 215
      (75%)      		 146
      (51%)      		 302
      (105%)
      Glycine (mg) 964
      		212
      		1425
      Proline (mg) 710
      		251
      		1116
      Tyrosine (mg)
      (%RDI)      		 677
      (77%)      		 257
      (29%)      		 746
      (85%)
      Non-Essential  
      Alanine (mg) 1214
      		350
      		1424
      Aspartic acid (mg) 2056
      		632
      		2133
      Betaine (mg) --
      		0.3
      		12
      Glutamic acid (mg) 2997
      		822
      		3516
      Hydroxyproline (mg) --
      		--
      		246
      Serine (mg) 819
      		468
      		922
      Data Source
      Canned White Tuna (Water Packed)
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Hard Boiled Eggs
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, broiled
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.