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#1: Eggs (Raw)
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#2: Fried Eggs
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#3: Poached Eggs
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Nutrition Comparison of Eggs (Raw), Fried Eggs, and Poached Eggs

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Calorie Comparison


2000 calories = Full Bar
  • Eggs (Raw)1 large (x1)4% DV
  • Fried Eggs1 large (x1)5% DV
  • Poached Eggs1 large (x1)4% DV

Fat Comparison


65g = Full Bar
  • Eggs (Raw)1 large (x1)7% DV
  • Fried Eggs1 large (x1)11% DV
  • Poached Eggs1 large (x1)7% DV

Carbohydrate Comparison


300g = Full Bar
  • Eggs (Raw)1 large (x1)0% DV
  • Fried Eggs1 large (x1)0% DV
  • Poached Eggs1 large (x1)0% DV

Protein Comparison


50g = Full Bar
  • Eggs (Raw)1 large (x1)13% DV
  • Fried Eggs1 large (x1)13% DV
  • Poached Eggs1 large (x1)13% DV

Cholesterol Comparison


300mg = Full Bar
  • Eggs (Raw)1 large (x1)62% DV
  • Fried Eggs1 large (x1)61% DV
  • Poached Eggs1 large (x1)62% DV

Fiber Comparison


25g = Full Bar
  • Eggs (Raw)1 large (x1)0% DV
  • Fried Eggs1 large (x1)0% DV
  • Poached Eggs1 large (x1)0% DV

Sugar Comparison


50g = Full Bar
  • Eggs (Raw)1 large (x1)0% DV
  • Fried Eggs1 large (x1)0% DV
  • Poached Eggs1 large (x1)0% DV

Iron Comparison


18mg = Full Bar
  • Eggs (Raw)1 large (x1)5% DV
  • Fried Eggs1 large (x1)5% DV
  • Poached Eggs1 large (x1)5% DV

Calcium Comparison


1300mg = Full Bar
  • Eggs (Raw)1 large (x1)2% DV
  • Fried Eggs1 large (x1)2% DV
  • Poached Eggs1 large (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Eggs (Raw)1 large (x1)1% DV
  • Fried Eggs1 large (x1)1% DV
  • Poached Eggs1 large (x1)1% DV
 Macronutrients
Food ##1#2#3
Weight (g)504650
Calories
(%DV)
72
(4%)
90
(5%)
72
(4%)
Fat (g)
(%DV)
4.8
(7%)
6.8
(11%)
4.7
(7%)
Protein (g)
(%DV)
6.3
(13%)
6.3
(13%)
6.3
(13%)
Carbohydrates (g)
(%DV)
0.4
(0%)
0.4
(0%)
0.4
(0%)
Sugar (g)
(%DV)
0.2
(0%)
0.2
(0%)
0.2
(0%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
186
(62%)
184.5
(61%)
185
(62%)
Saturated Fats (g)
(%DV)
1.6
(8%)
2
(10%)
1.6
(8%)
Net Carbs (g)0.40.40.4
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)504650
Calcium (mg)
(%DV)
28
(2%)
28.5
(2%)
28
(2%)
Iron (mg)
(%DV)
0.9
(5%)
0.9
(5%)
0.9
(5%)
Potassium (mg)
(%DV)
69
(1%)
69.9
(1%)
69
(1%)
Magnesium (mg)
(%DV)
6
(1%)
6
(1%)
6
(1%)
Phosphorus (mg)
(%DV)
99
(8%)
98.9
(8%)
98.5
(8%)
Sodium (mg)
(%DV)
71
(3%)
95.2
(4%)
148.5
(6%)
Zinc (mg)
(%DV)
0.6
(6%)
0.6
(6%)
0.6
(6%)
Copper (mg)
(%DV)
0
(4%)
0
(4%)
0
(4%)
Manganese (mg)
(%DV)
0
(1%)
0
(1%)
0
(1%)
Selenium (μg)
(%DV)
15.4
(28%)
15.2
(28%)
15.3
(28%)
Fluoride (μg)0.60.60.6
 Vitamins
Food ##1#2#3
Weight (g)504650
Vitamin A, RAE (μg)
(%DV)
80
(9%)
100.7
(11%)
80
(9%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.4
(19%)
0.4
(19%)
0.4
(15%)
Thiamin (B1) (mg)
(%DV)
0
(2%)
0
(2%)
0
(1%)
Riboflavin (B2) (mg)
(%DV)
0.2
(18%)
0.2
(18%)
0.2
(15%)
Niacin (B3) (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B5 (PA) (mg)
(%DV)
0.8
(15%)
0.8
(15%)
0.8
(15%)
Vitamin B6 (mg)
(%DV)
0.1
(5%)
0.1
(5%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Folate (DFE) (μg)
(%DV)
23.5
(6%)
23.5
(6%)
17.5
(4%)
Choline (mg)
(%DV)
146.9
(27%)
145.9
(27%)
117.1
(21%)
Retinol (μg)8099.479.5
Vitamin A (IU)
(%DV)
270
(9%)
362
(12%)
269
(9%)
Beta Carotene (μg)
(%RDA)
0
(0%)
16.1
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
4.5
(0%)
4.6
(0%)
4.5
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)251.5249.8250.5
Vitamin E (mg)
(%DV)
0.5
(4%)
0.6
(4%)
0.5
(3%)
Vitamin D (μg)
(%DV)
1
(5%)
1
(5%)
1
(5%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)1
 
1
 
1
 
Vitamin D (IU)
(%DV)
40
(5%)
40.5
(5%)
40
(5%)
Vitamin K (μg)
(%DV)
0.2
(0%)
2.6
(2%)
0.2
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)0.100.1
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)504650
Water (g)38.13237.9
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)504650
Sucrose (g)000
Glucose (g)0.20.20.2
Fructose (g)000
Lactose (g)000
Maltose (g)000
Galactose (g)000
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)504650
Omega 3s (mg)
(%AI)
51
(3%)
32
(2%)
33
(2%)
Omega 6s (mg)
(%AI)
816
(5%)
1294
(8%)
790
(5%)
Omega 3 to Omega 6 Ratio0.06
 
0.03
 
0.04
 
Omega 6 to Omega 3 Ratio16
 
40.2
 
24.31
 
4:0 (mg)222
6:0 (mg)000
8:0 (mg)222
10:0 (mg)333
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)172217
15:0 (mg)444
16:0 (mg)111613591111
17:0 (mg)111111
18:0 (mg)406583404
20:0 (mg)212
22:0 (mg)222
24:0 (mg)000
Monosaturated Fats (mg)1829
 
2844
 
1822
 
14:1 (mg)434
15:1 (mg)000
16:1 undifferentiated (mg)101105100
16:1 c (mg)99~~
16:1 t (mg)2~~
17:1 (mg)666
18:1 undifferentiated (mg)170627161699
18:1 c (mg)1694~~
18:1 t (mg)12~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)141314
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)000
Polyunsaturated Fats (mg)956
 
1495
 
952
 
18:2 undifferentiated (mg)7781279775
18:2 n-6 c,c (mg)766~~
18:2 CLAs (mg)6~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)6
 
~
 
~
 
18:3 undifferentiated (mg)246324
Alpha Linolenic Acid (ALA) (mg)18
 
~
 
~
 
18:3 n-6 c,c,c (mg)6~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)999
20:3 undifferentiated (mg)121212
20:3 n-3 (mg)1~~
20:3 n-6 (mg)11~~
20:4 undifferentiated (mg)94
 
93
 
94
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)767
Docosapentaenoic Acid (DPA) (mg)434
Docosahexaenoic Acid (DHA) (mg)29
 
29
 
29
 
Fatty acids, total trans-monoenoic (mg)13
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)6
 
~
 
~
 
Phytosterols (mg)~3.680
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)504650
Betaine (mg)000
Tryptophan (mg)
(%RDI)
84
(30%)
83
(30%)
83
(30%)
Threonine (mg)
(%RDI)
278
(26%)
277
(26%)
277
(26%)
Isoleucine (mg)
(%RDI)
336
(24%)
335
(24%)
335
(24%)
Leucine (mg)
(%RDI)
543
(20%)
541
(20%)
541
(20%)
Lysine (mg)
(%RDI)
456
(22%)
455
(22%)
455
(22%)
Methionine (mg)
(%RDI)
190
(26%)
189
(26%)
189
(26%)
Cystine (mg)
(%RDI)
136
(47%)
135
(47%)
136
(47%)
Phenylalanine (mg)
(%RDI)
340
(39%)
339
(39%)
339
(39%)
Tyrosine (mg)
(%RDI)
250
(29%)
249
(28%)
249
(28%)
Valine (mg)
(%RDI)
429
(24%)
428
(24%)
428
(23%)
Arginine (mg)410408409
Histidine (mg)
(%RDI)
155
(22%)
154
(22%)
154
(22%)
Alanine (mg)368366366
Aspartic acid (mg)665661662
Glutamic acid (mg)837836834
Glycine (mg)216215215
Proline (mg)256257255
Serine (mg)486483484
Hydroxyproline (mg)~~~

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