#1: Whole Milk×
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#2: Hard Boiled Eggs×
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#3: Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled×
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Nutrition Comparison of Whole Milk, Hard Boiled Eggs, and Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)7% DV149 calories
  • Hard Boiled Eggs1 large (x1)4% DV78 calories
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV172 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)12% DV7.9g
  • Hard Boiled Eggs1 large (x1)8% DV5.3g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)12% DV7.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)4% DV11.7g
  • Hard Boiled Eggs1 large (x1)0% DV0.6g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)15% DV7.7g
  • Hard Boiled Eggs1 large (x1)13% DV6.3g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)47% DV23.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)8% DV24.4mg
  • Hard Boiled Eggs1 large (x1)62% DV186.5mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)23% DV68.9mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)0% DV0g
  • Hard Boiled Eggs1 large (x1)0% DV0g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)25% DV12.3g
  • Hard Boiled Eggs1 large (x1)1% DV0.6g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)0% DV0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)0% DV0.1mg
  • Hard Boiled Eggs1 large (x1)3% DV0.6mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)9% DV1.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)21% DV275.7mg
  • Hard Boiled Eggs1 large (x1)2% DV25mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)1% DV15.3mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Whole Milk1 cup (x1)7% DV322.1mg
  • Hard Boiled Eggs1 large (x1)1% DV63mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled3 oz (x1)6% DV277.1mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)2445085
Calories
(%DV)
149
(7%)
78
(4%)
172
(9%)
Fat (g)
(%DV)
7.9
(12%)
5.3
(8%)
7.9
(12%)
Protein (g)
(%DV)
7.7
(15%)
6.3
(13%)
23.4
(47%)
Carbohydrates (g)
(%DV)
11.7
(4%)
0.6
(0%)
0
(0%)
Sugar (g)
(%DV)
12.3
(25%)
0.6
(1%)
0
(0%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
24.4
(8%)
186.5
(62%)
68.9
(23%)
Saturated Fats (g)
(%DV)
4.6
(23%)
1.6
(8%)
3.3
(16%)
Net Carbs (g)11.70.60
Trans Fats (g)~~~
 Minerals
Food ##1#2#3
Weight (g)2445085
Calcium (mg)
(%DV)
275.7
(21%)
25
(2%)
15.3
(1%)
Iron (mg)
(%DV)
0.1
(0%)
0.6
(3%)
1.5
(9%)
Potassium (mg)
(%DV)
322.1
(7%)
63
(1%)
277.1
(6%)
Magnesium (mg)
(%DV)
24.4
(6%)
5
(1%)
18.7
(4%)
Phosphorus (mg)
(%DV)
205
(16%)
86
(7%)
170.9
(14%)
Sodium (mg)
(%DV)
104.9
(4%)
62
(3%)
45.1
(2%)
Zinc (mg)
(%DV)
0.9
(8%)
0.5
(5%)
4.1
(37%)
Copper (mg)
(%DV)
0.1
(7%)
0
(1%)
0.1
(8%)
Manganese (mg)
(%DV)
0
(0%)
0
(1%)
0
(0%)
Selenium (μg)
(%DV)
9
(16%)
15.4
(28%)
24.6
(45%)
Fluoride (μg)~2.4~
 Vitamins
Food ##1#2#3
Weight (g)2445085
Vitamin A, RAE (μg)
(%DV)
112.2
(12%)
74.5
(8%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
1.1
(46%)
0.6
(23%)
1.5
(64%)
Thiamin (B1) (mg)
(%DV)
0.1
(9%)
0
(3%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.4
(32%)
0.3
(20%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
0
(0%)
6.4
(40%)
Vitamin B5 (PA) (mg)
(%DV)
0.9
(18%)
0.7
(14%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(4%)
0.5
(27%)
Folate (B9) (μg)
(%DV)
12.2
(3%)
22
(6%)
7.7
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
12.2
(3%)
22
(6%)
7.7
(2%)
Folate (DFE) (μg)
(%DV)
12.2
(3%)
22
(6%)
7.7
(2%)
Choline (mg)
(%DV)
34.9
(6%)
146.9
(27%)
89.2
(16%)
Retinol (μg)109.8740
Vitamin A (IU)
(%DV)
395.3
(13%)
260
(9%)
0
(0%)
Beta Carotene (μg)
(%RDA)
17.1
(0%)
5.5
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
5
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)0176.50
Vitamin E (mg)
(%DV)
0.2
(1%)
0.5
(3%)
0.3
(2%)
Vitamin D (μg)
(%DV)
3.2
(16%)
1.1
(6%)
~
(~%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)3.2
 
1.1
 
~
 
Vitamin D (IU)
(%DV)
126.9
(16%)
44
(6%)
0
(0%)
Vitamin K (μg)
(%DV)
0.7
(1%)
0.2
(0%)
1.2
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~~
Menaquinone-4 (μg)2.4~~
 Other
Food ##1#2#3
Weight (g)2445085
Water (g)21537.353.8
Ash (g)211
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)2445085
Sucrose (g)0~~
Glucose (g)0~~
Fructose (g)0~~
Lactose (g)12.3~~
Maltose (g)0~~
Galactose (g)0~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)2445085
Omega 3s (mg)
(%AI)
183
(11%)
22
(1%)
88
(6%)
Omega 6s (mg)
(%AI)
293
(2%)
594
(3%)
190
(1%)
Omega 3 to Omega 6 Ratio0.63
 
0.04
 
0.47
 
Omega 6 to Omega 3 Ratio1.6
 
27.63
 
2.14
 
4:0 (mg)18300
6:0 (mg)18300
8:0 (mg)18320
10:0 (mg)183213
12:0 (mg)188213
13:0 (mg)0~~
14:0 (mg)72518234
15:0 (mg)0~~
16:0 (mg)202311752090
17:0 (mg)0~~
18:0 (mg)891414915
20:0 (mg)0~~
22:0 (mg)0~~
24:0 (mg)0~~
Monosaturated Fats (mg)1981
 
2039
 
3188
 
14:1 (mg)0~~
15:1 (mg)~~~
16:1 undifferentiated (mg)0155291
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)198118632886
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)01513
22:1 undifferentiated (mg)0
 
2
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)476
 
707
 
309
 
18:2 undifferentiated (mg)293594190
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)1831888
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
75
 
31
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
3
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
19
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)2445085
Betaine (mg)1012
Tryptophan (mg)
(%RDI)
98
(35%)
77
(27%)
154
(55%)
Threonine (mg)
(%RDI)
327
(31%)
302
(29%)
935
(89%)
Isoleucine (mg)
(%RDI)
398
(28%)
343
(25%)
1065
(76%)
Leucine (mg)
(%RDI)
730
(27%)
538
(20%)
1862
(68%)
Lysine (mg)
(%RDI)
644
(31%)
452
(22%)
1979
(94%)
Methionine (mg)
(%RDI)
203
(28%)
196
(27%)
609
(84%)
Cystine (mg)
(%RDI)
46
(16%)
146
(51%)
302
(105%)
Phenylalanine (mg)
(%RDI)
398
(45%)
334
(38%)
925
(106%)
Tyrosine (mg)
(%RDI)
388
(44%)
257
(29%)
746
(85%)
Valine (mg)
(%RDI)
503
(28%)
384
(21%)
1162
(64%)
Arginine (mg)2203781514
Histidine (mg)
(%RDI)
232
(33%)
149
(21%)
747
(107%)
Alanine (mg)2613501424
Aspartic acid (mg)6596322133
Glutamic acid (mg)17288223516
Glycine (mg)1512121425
Proline (mg)7592511116
Serine (mg)464468922
Hydroxyproline (mg)~~246

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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