Nutrition Comparison Tool
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Roasted Turkey Light Meat
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Hard Boiled Eggs
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Edamame (Frozen, Prepared)
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 6% DV 125 calories
  • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories
  • Edamame (Frozen, Prepared) 1 cup (x1) 9% DV 188 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 2% DV 1.8g
  • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
  • Edamame (Frozen, Prepared) 1 cup (x1) 10% DV 8.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g
  • Edamame (Frozen, Prepared) 1 cup (x1) 5% DV 13.8g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 51% DV 25.6g
  • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
  • Edamame (Frozen, Prepared) 1 cup (x1) 37% DV 18.5g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 23% DV 68mg
  • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
  • Edamame (Frozen, Prepared) 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 3% DV 0.5g
  • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g
  • Edamame (Frozen, Prepared) 1 cup (x1) 5% DV 0.96g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0g
  • Edamame (Frozen, Prepared) 1 cup (x1) 29% DV 8.1g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g
  • Edamame (Frozen, Prepared) 1 cup (x1) 7% DV 3.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 3% DV 0.6mg
  • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
  • Edamame (Frozen, Prepared) 1 cup (x1) 20% DV 3.5mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 1% DV 7.7mg
  • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
  • Edamame (Frozen, Prepared) 1 cup (x1) 8% DV 97.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Roasted Turkey Light Meat 1 serving (x1) 5% DV 211.7mg
  • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
  • Edamame (Frozen, Prepared) 1 cup (x1) 14% DV 675.8mg
Comparison Table

Table Legend

  1. Roasted Turkey Light Meat
  2. Hard Boiled Eggs
  3. Edamame (Frozen, Prepared)
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 85 50 155
Calories
(%DV)		 125
(6%)		 78
(4%)		 188
(9%)
Fat (g)
(%DV)		 1.8
(2%)		 5.3
(7%)		 8.1
(10%)
Protein (g)
(%DV)		 25.6
(51%)		 6.3
(13%)		 18.5
(37%)
Carbohydrate (g)
(%DV)		 0
(0%)		 0.56
(0%)		 13.8
(5%)
Sugars (g)
(%DV)		 0
(0%)		 0.56
(1%)		 3.4
(7%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 8.1
(29%)
Cholesterol (mg)
(%DV)		 68
(23%)		 186.5
(62%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.5
(3%)		 1.6
(8%)		 0.96
(5%)
Net-Carbs (g) 0
0.56
5.8
Trans Fatty Acids (g) 0.02
--
0.01
  Minerals
Food # 1 2 3
Weight (g) 85 50 155
Calcium (mg)
(%DV)		 7.7
(1%)		 25
(2%)		 97.7
(8%)
Iron, Fe (mg)
(%DV)		 0.6
(3%)		 0.6
(3%)		 3.5
(20%)
Potassium, K (mg)
(%DV)		 211.7
(5%)		 63
(1%)		 675.8
(14%)
Magnesium (mg)
(%DV)		 27.2
(6%)		 5
(1%)		 99.2
(24%)
Phosphorus, P (mg)
(%DV)		 195.5
(16%)		 86
(7%)		 262
(21%)
Sodium (mg)
(%DV)		 84.1
(4%)		 62
(3%)		 9.3
(0%)
Zinc, Zn (mg)
(%DV)		 1.5
(13%)		 0.53
(5%)		 2.1
(19%)
Copper, Cu (mg)
(%DV)		 0.05
(6%)		 0.01
(1%)		 0.53
(59%)
Manganese (mg)
(%DV)		 0.01
(0%)		 0.01
(1%)		 1.6
(69%)
Selenium, Se (mcg)
(%DV)		 25.7
(47%)		 15.4
(28%)		 1.2
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 2.4
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
30.5
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 85 50 155
Vitamin A, RAE (mcg)
(%DV)		 2.6
(0%)		 74.5
(8%)		 23.3
(3%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 9.5
(11%)
Thiamin (B1) (mg)
(%DV)		 0.03
(2%)		 0.03
(3%)		 0.31
(26%)
Riboflavin (B2) (mg)
(%DV)		 0.17
(13%)		 0.26
(20%)		 0.24
(18%)
Niacin (B3) (mg)
(%DV)		 10
(62%)		 0.03
(0%)		 1.4
(9%)
Vitamin B5 (PA) (mg)
(%DV)		 0.77
(15%)		 0.7
(14%)		 0.61
(12%)
Vitamin B6 (mg)
(%DV)		 0.69
(40%)		 0.06
(4%)		 0.16
(9%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 8.5
(2%)		 22
(6%)		 482.1
(121%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 8.5
(2%)		 22
(6%)		 482.1
(121%)
Folate DFE (mcg)
(%)		 8.5
(2%)		 22
(6%)		 482.1
(121%)
Choline (mg)
(%DV)		 70.9
(13%)		 146.9
(27%)		 87.3
(16%)
Vitamin B12 (mcg)
(%DV)		 0.31
(13%)		 0.56
(23%)		 0
(0%)
Retinol (mcg) 2.6
74
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 5.5
(0%)		 271.3
(3%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 5
(0%)		 12.4
(0%)
Vitamin A, IU (IU) 9.4 260 461.9
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
176.5
2509.5
Vitamin E (mg)
(%DV)		 0.05
(0%)		 0.52
(3%)		 1.1
(7%)
Vitamin D (mcg)
(%DV)		 0.26
(1%)		 1.1
(6%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 0.26
1.1
--
Vitamin D (IU)
(%DV)		 8.5
(1%)		 43.5
(5%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0.15
(0%)		 41.4
(34%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 85 50 155
Water (g) 57.7
37.3
112.8
Ash (g) 1
0.54
2
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 14.5
4.48
0.6
  Carbohydrates
Food # 1 2 3
Weight (g) 85 50 155
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
1.7
Glucose (Dextrose) (g) --
--
0
Fructose (g) --
--
0.19
Lactose (g) --
--
0
Maltose (g) --
--
1.5
Galactose (g) --
--
0
Starch (g) --
--
2.3
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 85 50 155
Monounsaturated Fats (g) 0.532
2.039
1.987
Polyunsaturated Fats (g) 0.449
0.707
3.342
Omega 3s (g)
(%AI)		 0.017
(1%)		 0.018
(1%)		 0.56
(35%)
Omega 6s (g)
(%AI)		 0.372
(2%)		 0.594
(3%)		 2.776
(16%)
Omega 3 to Omega 6 Ratio 0.05
0.03
0.2
Omega 6 to Omega 3 Ratio 21.9
33.94
4.96
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.017
(1%)		 --
(--%)		 0.555
(35%)
Eicosapentaenoic Acid (EPA) (g) 0.003
0.003
0.005
Docosapentaenoic Acid (DPA) (g) 0.004
0
0
Docosahexaenoic Acid (DHA) (g) 0.003
0.019
0
n-3-Eicosatrienoic Acid (20:3) (g) 0
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) 0.362
--
2.773
gamma-Linolenic Acid (GLA) (g) 0.001
--
0
c-c-n6-Eicosadienoic Acid (g) 0.005
--
0.003
DHG-linolenic acid (DGLA) (g) 0.004
--
0
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) 0.003
0.002
0
Lauric Acid (12:0) (g) 0.004
0.002
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.015
0.018
0.006
Pentadecanoic Acid (15:0) (g) 0.003
--
0
Palmitic Acid (16:0) (g) 0.316
1.175
0.677
Margaric Acid (17:0) (g) 0.004
--
0.005
Stearic Acid (18:0) (g) 0.154
0.414
0.223
Arachidic Acid (20:0) (g) 0.002
--
0.017
Behenic Acid (22:0) (g) 0.001
--
0.02
Lignoceric Acid (24:0) (g) 0
--
0.011
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0.002
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0.048
0.155
0.006
cis-Palmitoleic Acid (16:1 cis) (g) 0.047
--
0.006
Heptadecenoic Acid (17:1) (g) 0.003
--
0.005
Oleic Acid (18:1) (g) 0.473
1.863
1.961
c-Oleic Acid (18:1 cis) (g) 0.456
--
1.955
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.007
0.015
0.014
Docosenoic Acid (22:1) (g) 0
0.002
0.002
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.366
0.594
2.778
Conjugated Linoleic Acid (CLAs) (g) 0.001
--
0
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.017
0.018
0.555
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0.004
--
0
Eicosatetraenoic Acid 20:4 (g) 0.037
0.075
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) 0.009
--
0
Trans Fats  
t-Polyenoic Fats (g) 0.003
--
0.006
t-Monoenoic Fats (g) 0.018
--
0.008
t-Palmitoleic Acid (16:1 t) (g) 0.001
--
0
t-Oleic Acid (18:1 t) (g) 0.017
--
0.006
t-Docosenoic Acid (22:1 t) (g) 0
--
0.002
t-Octadecadienoic Acid (18:2 t) (g) 0.003
--
0.006
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 50 155
Essential  
Histidine (mg)
(%RDI)		 694
(99%)		 149
(21%)		 414
(59%)
Isoleucine (mg)
(%RDI)		 734
(52%)		 343
(25%)		 465
(33%)
Leucine (mg)
(%RDI)		 1775
(65%)		 538
(20%)		 1155
(42%)
Lysine (mg)
(%RDI)		 2113
(101%)		 452
(22%)		 1155
(55%)
Methionine (mg)
(%RDI)		 670
(92%)		 196
(27%)		 219
(30%)
Phenylalanine (mg)
(%RDI)		 826
(94%)		 334
(38%)		 756
(86%)
Threonine (mg)
(%RDI)		 930
(89%)		 302
(29%)		 513
(49%)
Tryptophan (mg)
(%RDI)		 273
(97%)		 77
(27%)		 195
(70%)
Valine (mg)
(%RDI)		 819
(45%)		 384
(21%)		 502
(28%)
Conditional  
Arginine (mg) 1450
378
1122
Cystine (mg)
(%RDI)		 241
(84%)		 146
(51%)		 192
(67%)
Glycine (mg) 1093
212
673
Proline (mg) 1384
251
1063
Tyrosine (mg)
(%RDI)		 761
(87%)		 257
(29%)		 521
(60%)
Non-Essential  
Alanine (mg) 1385
350
691
Aspartic acid (mg) 2048
632
2089
Betaine (mg) 5
0.3
7
Glutamic acid (mg) 3473
822
3131
Hydroxyproline (mg) --
--
0
Serine (mg) 1015
468
1031
Data Source
Roasted Turkey Light Meat
USDA Food Data Central Standard Release (Common)
Hard Boiled Eggs
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Edamame (Frozen, Prepared)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.