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#1: Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted
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#2: Firm Tofu (With Calcium and Magnesium)
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#3: Hard Boiled Eggs
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Nutrition Comparison of Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted, Firm Tofu (With Calcium and Magnesium), and Hard Boiled Eggs

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Calorie Comparison


2000 calories = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)9% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)5% DV
  • Hard Boiled Eggs1 large (x1)4% DV

Fat Comparison


65g = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)7% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)8% DV
  • Hard Boiled Eggs1 large (x1)8% DV

Carbohydrate Comparison


300g = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)0% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)1% DV
  • Hard Boiled Eggs1 large (x1)0% DV

Protein Comparison


50g = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)62% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)23% DV
  • Hard Boiled Eggs1 large (x1)13% DV

Cholesterol Comparison


300mg = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)28% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)0% DV
  • Hard Boiled Eggs1 large (x1)62% DV

Fiber Comparison


25g = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)0% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)5% DV
  • Hard Boiled Eggs1 large (x1)0% DV

Sugar Comparison


50g = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)0% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)2% DV
  • Hard Boiled Eggs1 large (x1)1% DV

Iron Comparison


18mg = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)6% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)11% DV
  • Hard Boiled Eggs1 large (x1)3% DV

Calcium Comparison


1300mg = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)1% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)19% DV
  • Hard Boiled Eggs1 large (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Chicken Broilers Or Fryers Light Meat Meat Only Cooked Roasted100 grams (x1)5% DV
  • Firm Tofu (With Calcium and Magnesium)1/2 cup (x1)4% DV
  • Hard Boiled Eggs1 large (x1)1% DV
 Macronutrients
Food ##1#2#3
Weight (g)10012650
Calories
(%DV)
173
(9%)
98
(5%)
78
(4%)
Fat (g)
(%DV)
4.5
(7%)
5.3
(8%)
5.3
(8%)
Protein (g)
(%DV)
30.9
(62%)
11.4
(23%)
6.3
(13%)
Carbohydrates (g)
(%DV)
0
(0%)
3.6
(1%)
0.6
(0%)
Sugar (g)
(%DV)
0
(0%)
0.8
(2%)
0.6
(1%)
Fiber (g)
(%DV)
0
(0%)
1.1
(5%)
0
(0%)
Cholesterol (mg)
(%DV)
85
(28%)
0
(0%)
186.5
(62%)
Saturated Fats (g)
(%DV)
1.3
(6%)
1
(5%)
1.6
(8%)
Net Carbs (g)02.50.6
Trans Fats (g)~0~
 Minerals
Food ##1#2#3
Weight (g)10012650
Calcium (mg)
(%DV)
15
(1%)
253.3
(19%)
25
(2%)
Iron (mg)
(%DV)
1.1
(6%)
2
(11%)
0.6
(3%)
Potassium (mg)
(%DV)
247
(5%)
186.5
(4%)
63
(1%)
Magnesium (mg)
(%DV)
27
(6%)
46.6
(11%)
5
(1%)
Phosphorus (mg)
(%DV)
216
(17%)
152.5
(12%)
86
(7%)
Sodium (mg)
(%DV)
77
(3%)
15.1
(1%)
62
(3%)
Zinc (mg)
(%DV)
1.2
(11%)
1
(10%)
0.5
(5%)
Copper (mg)
(%DV)
0.1
(6%)
0.3
(30%)
0
(1%)
Manganese (mg)
(%DV)
0
(1%)
0.8
(34%)
0
(1%)
Selenium (μg)
(%DV)
24.4
(44%)
12.5
(23%)
15.4
(28%)
Fluoride (μg)~~2.4
 Vitamins
Food ##1#2#3
Weight (g)10012650
Vitamin A, RAE (μg)
(%DV)
9
(1%)
0
(0%)
74.5
(8%)
Vitamin C (mg)
(%DV)
0
(0%)
0.3
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0.3
(14%)
0
(0%)
0.6
(23%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0.1
(6%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0.1
(9%)
0.1
(6%)
0.3
(20%)
Niacin (B3) (mg)
(%DV)
12.4
(78%)
0.1
(1%)
0
(0%)
Vitamin B5 (PA) (mg)
(%DV)
1
(19%)
0.1
(3%)
0.7
(14%)
Vitamin B6 (mg)
(%DV)
0.6
(35%)
0.1
(5%)
0.1
(4%)
Folate (B9) (μg)
(%DV)
4
(1%)
23.9
(6%)
22
(6%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
4
(1%)
23.9
(6%)
22
(6%)
Folate (DFE) (μg)
(%DV)
4
(1%)
23.9
(6%)
22
(6%)
Choline (mg)
(%DV)
84
(15%)
35.4
(6%)
146.9
(27%)
Retinol (μg)9074
Vitamin A (IU)
(%DV)
29
(1%)
0
(0%)
260
(9%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
5.5
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
5
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)00176.5
Vitamin E (mg)
(%DV)
0.3
(2%)
0
(0%)
0.5
(3%)
Vitamin D (μg)
(%DV)
0.1
(1%)
0
(0%)
1.1
(6%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)0.1
 
~
 
1.1
 
Vitamin D (IU)
(%DV)
4
(1%)
0
(0%)
44
(6%)
Vitamin K (μg)
(%DV)
0.3
(0%)
3
(3%)
0.2
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)10012650
Water (g)64.8104.537.3
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)10012650
Sucrose (g)~~~
Glucose (g)~~~
Fructose (g)~~~
Lactose (g)~~~
Maltose (g)~~~
Galactose (g)~~~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)10012650
Omega 3s (mg)
(%AI)
60
(4%)
210
(13%)
22
(1%)
Omega 6s (mg)
(%AI)
740
(4%)
1855
(11%)
594
(3%)
Omega 3 to Omega 6 Ratio0.08
 
0.11
 
0.04
 
Omega 6 to Omega 3 Ratio12.33
 
8.81
 
27.63
 
4:0 (mg)0~0
6:0 (mg)0~0
8:0 (mg)002
10:0 (mg)002
12:0 (mg)1002
13:0 (mg)~0~
14:0 (mg)401618
15:0 (mg)~0~
16:0 (mg)8707141175
17:0 (mg)~16~
18:0 (mg)320252414
20:0 (mg)~0~
22:0 (mg)~0~
24:0 (mg)~0~
Monosaturated Fats (mg)1540
 
1420
 
2039
 
14:1 (mg)~0~
15:1 (mg)~84~
16:1 undifferentiated (mg)1800155
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~29~
18:1 undifferentiated (mg)130012691863
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)302915
22:1 undifferentiated (mg)0
 
9
 
2
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)980
 
2078
 
707
 
18:2 undifferentiated (mg)7401851594
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)4021018
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0~0
20:2 n-6 c,c (mg)~4~
20:3 undifferentiated (mg)~0~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)80
 
4
 
75
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)10
 
~
 
3
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)20~0
Docosahexaenoic Acid (DHA) (mg)30
 
~
 
19
 
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)10012650
Betaine (mg)610
Tryptophan (mg)
(%RDI)
361
(129%)
155
(55%)
77
(27%)
Threonine (mg)
(%RDI)
1305
(124%)
518
(49%)
302
(29%)
Isoleucine (mg)
(%RDI)
1632
(117%)
559
(40%)
343
(25%)
Leucine (mg)
(%RDI)
2319
(85%)
917
(34%)
538
(20%)
Lysine (mg)
(%RDI)
2626
(125%)
582
(28%)
452
(22%)
Methionine (mg)
(%RDI)
855
(117%)
139
(19%)
196
(27%)
Cystine (mg)
(%RDI)
396
(138%)
38
(13%)
146
(51%)
Phenylalanine (mg)
(%RDI)
1226
(140%)
551
(63%)
334
(38%)
Tyrosine (mg)
(%RDI)
1043
(119%)
462
(53%)
257
(29%)
Valine (mg)
(%RDI)
1533
(84%)
573
(32%)
384
(21%)
Arginine (mg)1864902378
Histidine (mg)
(%RDI)
959
(137%)
284
(41%)
149
(21%)
Alanine (mg)1686510350
Aspartic acid (mg)27541343632
Glutamic acid (mg)46292168822
Glycine (mg)1518484212
Proline (mg)1271714251
Serine (mg)1063669468
Hydroxyproline (mg)~~~

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