#1: Hard Boiled Eggs×
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#2: Brown Rice×
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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 Hard Boiled Eggs, Brown Rice, 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)
  • Hard Boiled Eggs1 large (x1)4% DV78 calories
  • Brown Rice100 grams (x1)6% DV123 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)
  • Hard Boiled Eggs1 large (x1)8% DV5.3g
  • Brown Rice100 grams (x1)1% DV1g
  • 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)
  • Hard Boiled Eggs1 large (x1)0% DV0.6g
  • Brown Rice100 grams (x1)9% DV25.6g
  • 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)
  • Hard Boiled Eggs1 large (x1)13% DV6.3g
  • Brown Rice100 grams (x1)5% DV2.7g
  • 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)
  • Hard Boiled Eggs1 large (x1)62% DV186.5mg
  • Brown Rice100 grams (x1)0% DV0mg
  • 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)
  • Hard Boiled Eggs1 large (x1)0% DV0g
  • Brown Rice100 grams (x1)6% DV1.6g
  • 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)
  • Hard Boiled Eggs1 large (x1)1% DV0.6g
  • Brown Rice100 grams (x1)0% DV0.2g
  • 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)
  • Hard Boiled Eggs1 large (x1)3% DV0.6mg
  • Brown Rice100 grams (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)
  • Hard Boiled Eggs1 large (x1)2% DV25mg
  • Brown Rice100 grams (x1)0% DV3mg
  • 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)
  • Hard Boiled Eggs1 large (x1)1% DV63mg
  • Brown Rice100 grams (x1)2% DV86mg
  • 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)5010085
Calories
(%DV)
78
(4%)
123
(6%)
172
(9%)
Fat (g)
(%DV)
5.3
(8%)
1
(1%)
7.9
(12%)
Protein (g)
(%DV)
6.3
(13%)
2.7
(5%)
23.4
(47%)
Carbohydrates (g)
(%DV)
0.6
(0%)
25.6
(9%)
0
(0%)
Sugar (g)
(%DV)
0.6
(1%)
0.2
(0%)
0
(0%)
Fiber (g)
(%DV)
0
(0%)
1.6
(6%)
0
(0%)
Cholesterol (mg)
(%DV)
186.5
(62%)
0
(0%)
68.9
(23%)
Saturated Fats (g)
(%DV)
1.6
(8%)
0.3
(1%)
3.3
(16%)
Net Carbs (g)0.6240
Trans Fats (g)~0~
 Minerals
Food ##1#2#3
Weight (g)5010085
Calcium (mg)
(%DV)
25
(2%)
3
(0%)
15.3
(1%)
Iron (mg)
(%DV)
0.6
(3%)
0.6
(3%)
1.5
(9%)
Potassium (mg)
(%DV)
63
(1%)
86
(2%)
277.1
(6%)
Magnesium (mg)
(%DV)
5
(1%)
39
(9%)
18.7
(4%)
Phosphorus (mg)
(%DV)
86
(7%)
103
(8%)
170.9
(14%)
Sodium (mg)
(%DV)
62
(3%)
4
(0%)
45.1
(2%)
Zinc (mg)
(%DV)
0.5
(5%)
0.7
(6%)
4.1
(37%)
Copper (mg)
(%DV)
0
(1%)
0.1
(12%)
0.1
(8%)
Manganese (mg)
(%DV)
0
(1%)
1
(42%)
0
(0%)
Selenium (μg)
(%DV)
15.4
(28%)
5.8
(11%)
24.6
(45%)
Fluoride (μg)2.4~~
 Vitamins
Food ##1#2#3
Weight (g)5010085
Vitamin A, RAE (μg)
(%DV)
74.5
(8%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.6
(23%)
0
(0%)
1.5
(64%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.2
(15%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0.3
(20%)
0.1
(5%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0
(0%)
2.6
(16%)
6.4
(40%)
Vitamin B5 (PA) (mg)
(%DV)
0.7
(14%)
0.4
(8%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.1
(7%)
0.5
(27%)
Folate (B9) (μg)
(%DV)
22
(6%)
9
(2%)
7.7
(2%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
22
(6%)
9
(2%)
7.7
(2%)
Folate (DFE) (μg)
(%DV)
22
(6%)
9
(2%)
7.7
(2%)
Choline (mg)
(%DV)
146.9
(27%)
9.2
(2%)
89.2
(16%)
Retinol (μg)7400
Vitamin A (IU)
(%DV)
260
(9%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
5.5
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
5
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)176.500
Vitamin E (mg)
(%DV)
0.5
(3%)
0.2
(1%)
0.3
(2%)
Vitamin D (μg)
(%DV)
1.1
(6%)
0
(0%)
~
(~%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)1.1
 
~
 
~
 
Vitamin D (IU)
(%DV)
44
(6%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.2
(0%)
0.2
(0%)
1.2
(1%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~0~
 Other
Food ##1#2#3
Weight (g)5010085
Water (g)37.370.353.8
Ash (g)101
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)5010085
Sucrose (g)~0.2~
Glucose (g)~0~
Fructose (g)~0~
Lactose (g)~0~
Maltose (g)~0~
Galactose (g)~0~
Starch (g)~24.8~
 Fats
Food ##1#2#3
Weight (g)5010085
Omega 3s (mg)
(%AI)
22
(1%)
11
(1%)
88
(6%)
Omega 6s (mg)
(%AI)
594
(3%)
355
(2%)
190
(1%)
Omega 3 to Omega 6 Ratio0.04
 
0.03
 
0.47
 
Omega 6 to Omega 3 Ratio27.63
 
32.27
 
2.14
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)220
10:0 (mg)21513
12:0 (mg)2213
13:0 (mg)~~~
14:0 (mg)189234
15:0 (mg)~2~
16:0 (mg)11751982090
17:0 (mg)~0~
18:0 (mg)41422915
20:0 (mg)~4~
22:0 (mg)~0~
24:0 (mg)~5~
Monosaturated Fats (mg)2039
 
369
 
3188
 
14:1 (mg)~0~
15:1 (mg)~0~
16:1 undifferentiated (mg)1551291
16:1 c (mg)~1~
16:1 t (mg)~0~
17:1 (mg)~0~
18:1 undifferentiated (mg)18633652886
18:1 c (mg)~365~
18:1 t (mg)~0~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)15313
22:1 undifferentiated (mg)2
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~0~
Polyunsaturated Fats (mg)707
 
366
 
309
 
18:2 undifferentiated (mg)594355190
18:2 n-6 c,c (mg)~355~
18:2 CLAs (mg)~0~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
0
 
~
 
18:3 undifferentiated (mg)181188
Alpha Linolenic Acid (ALA) (mg)~
 
11
 
~
 
18:3 n-6 c,c,c (mg)~0~
18:3i (mg)~0~
18:4 (mg)000
20:2 n-6 c,c (mg)~0~
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~0~
20:3 n-6 (mg)~0~
20:4 undifferentiated (mg)75
 
0
 
31
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)3
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~0~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)19
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
0
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
0
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)5010085
Betaine (mg)0112
Tryptophan (mg)
(%RDI)
77
(27%)
33
(12%)
154
(55%)
Threonine (mg)
(%RDI)
302
(29%)
95
(9%)
935
(89%)
Isoleucine (mg)
(%RDI)
343
(25%)
109
(8%)
1065
(76%)
Leucine (mg)
(%RDI)
538
(20%)
214
(8%)
1862
(68%)
Lysine (mg)
(%RDI)
452
(22%)
99
(5%)
1979
(94%)
Methionine (mg)
(%RDI)
196
(27%)
58
(8%)
609
(84%)
Cystine (mg)
(%RDI)
146
(51%)
31
(11%)
302
(105%)
Phenylalanine (mg)
(%RDI)
334
(38%)
133
(15%)
925
(106%)
Tyrosine (mg)
(%RDI)
257
(29%)
97
(11%)
746
(85%)
Valine (mg)
(%RDI)
384
(21%)
151
(8%)
1162
(64%)
Arginine (mg)3781961514
Histidine (mg)
(%RDI)
149
(21%)
66
(9%)
747
(107%)
Alanine (mg)3501511424
Aspartic acid (mg)6322422133
Glutamic acid (mg)8225263516
Glycine (mg)2121271425
Proline (mg)2511211116
Serine (mg)468134922
Hydroxyproline (mg)~~246

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