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Canned White Tuna (Water Packed)
×
×
Hard Boiled Eggs
×
×
Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
×

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 109 calories
  • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 172 calories
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Fat Comparison


65g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 3% DV 2.5g
  • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 10% DV 7.9g
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Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0.6g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g
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Protein Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 40% DV 20.1g
  • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 47% DV 23.4g
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Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 12% DV 35.7mg
  • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 23% DV 68.9mg
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Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g
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Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 0% DV 0g
  • Hard Boiled Eggs 1 large (x1) 1% DV 0.6g
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 0% DV 0g
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Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 5% DV 0.8mg
  • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 9% DV 1.5mg
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Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 1% DV 11.9mg
  • Hard Boiled Eggs 1 large (x1) 2% DV 25mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 1% DV 15.3mg
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Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Canned White Tuna (Water Packed) 3 oz (x1) 4% DV 201.5mg
  • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
  • Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled 3 oz (x1) 6% DV 277.1mg
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Table Legend

  1. Canned White Tuna (Water Packed)
  2. Hard Boiled Eggs
  3. Beef Flank Steak Separable Lean And Fat Trimmed To 0 Inch Fat Choice Cooked Broiled
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 85 50 85
Calories
(%DV)
109
(5%)
78
(4%)
172
(9%)
Fat (g)
(%DV)
2.5
(3%)
5.3
(7%)
7.9
(10%)
Protein (g)
(%DV)
20.1
(40%)
6.3
(13%)
23.4
(47%)
Carbohydrate (g)
(%DV)
0
(0%)
0.6
(0%)
0
(0%)
Sugars (g)
(%DV)
0
(0%)
0.6
(1%)
0
(0%)
Fiber (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Cholesterol (mg)
(%DV)
35.7
(12%)
186.5
(62%)
68.9
(23%)
Saturated Fats (g)
(%DV)
0.7
(3%)
1.6
(8%)
3.3
(16%)
Net-Carbs (g) 0
0.6
0
Trans Fatty Acids (g) ~
~
~
  Minerals
Food # 1 2 3
Weight (g) 85 50 85
Calcium (mg)
(%DV)
11.9
(1%)
25
(2%)
15.3
(1%)
Iron, Fe (mg)
(%DV)
0.8
(5%)
0.6
(3%)
1.5
(9%)
Potassium, K (mg)
(%DV)
201.5
(4%)
63
(1%)
277.1
(6%)
Magnesium (mg)
(%DV)
28.1
(7%)
5
(1%)
18.7
(4%)
Phosphorus, P (mg)
(%DV)
184.5
(15%)
86
(7%)
170.9
(14%)
Sodium (mg)
(%DV)
320.5
(13%)
62
(3%)
45.1
(2%)
Zinc, Zn (mg)
(%DV)
0.4
(4%)
0.5
(5%)
4.1
(37%)
Copper, Cu (mg)
(%DV)
0
(4%)
0
(1%)
0.1
(8%)
Manganese (mg)
(%DV)
0
(1%)
0
(1%)
0
(0%)
Selenium, Se (μg)
(%DV)
55.8
(102%)
15.4
(28%)
24.6
(45%)
Fluoride, F (μg)
(%AI)
~
(~%)
2.4
(0%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 85 50 85
Vitamin A, RAE (μg)
(%DV)
5.1
(1%)
74.5
(8%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(1%)
0
(3%)
0.1
(5%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0.3
(20%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
4.9
(31%)
0
(0%)
6.4
(40%)
Vitamin B5 (PA) (mg)
(%DV)
0.1
(2%)
0.7
(14%)
0.5
(9%)
Vitamin B6 (mg)
(%DV)
0.2
(11%)
0.1
(4%)
0.5
(27%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
1.7
(0%)
22
(6%)
7.7
(2%)
Folic acid (μg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
1.7
(0%)
22
(6%)
7.7
(2%)
Folate DFE (μg)
(%)
1.7
(0%)
22
(6%)
7.7
(2%)
Choline (mg)
(%DV)
24.9
(5%)
146.9
(27%)
89.2
(16%)
Vitamin B12 (μg)
(%DV)
1
(41%)
0.6
(23%)
1.5
(64%)
Retinol (μg) 5.1
74
0
Carotene, beta (μg)
(%RDA)
0
(0%)
5.5
(0%)
0
(0%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
5
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
17
(1%)
260
(9%)
0
(0%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
176.5
0
Vitamin E (mg)
(%DV)
0.7
(5%)
0.5
(3%)
0.3
(2%)
Vitamin D (μg)
(%DV)
1.7
(9%)
1.1
(6%)
~
(~%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) 1.7
1.1
~
Vitamin D (IU)
(%DV)
68
(9%)
43.5
(5%)
~
(~%)
Vitamin K (μg)
(%DV)
2.1
(2%)
0.2
(0%)
1.2
(1%)
Vitamin K1 (μg) ~
~
~
Menaquinone-4 (μg) ~
~
~
  Other
Food # 1 2 3
Weight (g) 85 50 85
Water (g) 62.2
37.3
53.8
Ash (g) 1
1
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 11.52
4.48
11.26
  Carbohydrates
Food # 1 2 3
Weight (g) 85 50 85
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) ~
~
~
Glucose (Dextrose) (g) ~
~
~
Fructose (g) ~
~
~
Lactose (g) ~
~
~
Maltose (g) ~
~
~
Galactose (g) ~
~
~
Starch (g) ~
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 85 50 85
Monounsaturated Fats (mg) 666
2039
3188
Polyunsaturated Fats (mg) 943
707
309
Omega 3s (mg)
(%AI)
791
(49%)
22
(1%)
88
(6%)
Omega 6s (mg)
(%AI)
47
(0%)
594
(3%)
190
(1%)
Omega 3 to Omega 6 Ratio 16.93
0.04
0.47
Omega 6 to Omega 3 Ratio 0.06
27.63
2.14
18:3 n-3 c,c,c (ALA) (mg) ~
~
~
20:5 n-3 (EPA) (mg) 198
3
0
22:5 n-3 (DPA) (mg) 15
0
0
22:6 n-3 (DHA) (mg) 535
19
0
Trans-Polyenoic Fats (mg) ~
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
~
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
2
0
10:0 (mg) 0
2
13
12:0 (mg) 0
2
13
13:0 (mg) ~
~
~
14:0 (mg) 70
18
234
15:0 (mg) ~
~
~
16:0 (mg) 503
1175
2090
17:0 (mg) ~
~
~
18:0 (mg) 100
414
915
20:0 (mg) ~
~
~
22:0 (mg) ~
~
~
24:0 (mg) ~
~
~
14:1 (mg) ~
~
~
15:1 (mg) ~
~
~
16:1 undifferentiated (mg) 122
155
291
16:1 c (mg) ~
~
~
17:1 (mg) ~
~
~
18:1 undifferentiated (mg) 440
1863
2886
18:1 c (mg) ~
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 66
15
13
22:1 undifferentiated (mg) 37
2
0
22:1 c (mg) ~
~
~
24:1 c (mg) ~
~
~
18:2 undiff (mg) 47
594
190
18:2 n-6 c,c (mg) ~
~
~
18:2 CLAs (mg) ~
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 60
18
88
18:3 n-6 c,c,c (mg) ~
~
~
18:3i (mg) ~
~
~
18:4 (mg) 43
0
0
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) 43
75
31
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) ~
~
~
Trans-Monoenoic Fats (mg) ~
~
~
16:1 t (mg) ~
~
~
18:1 t (mg) ~
~
~
22:1 t (mg) ~
~
~
18:2 t not further def. (mg) ~
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 85 50 85
Betaine (mg) ~
0
12
Tryptophan (mg)
(%RDI)
225
(80%)
77
(27%)
154
(55%)
Threonine (mg)
(%RDI)
880
(84%)
302
(29%)
935
(89%)
Isoleucine (mg)
(%RDI)
925
(66%)
343
(25%)
1065
(76%)
Leucine (mg)
(%RDI)
1632
(60%)
538
(20%)
1862
(68%)
Lysine (mg)
(%RDI)
1844
(88%)
452
(22%)
1979
(94%)
Methionine (mg)
(%RDI)
594
(82%)
196
(27%)
609
(84%)
Cystine (mg)
(%RDI)
215
(75%)
146
(51%)
302
(105%)
Phenylalanine (mg)
(%RDI)
784
(90%)
334
(38%)
925
(106%)
Tyrosine (mg)
(%RDI)
677
(77%)
257
(29%)
746
(85%)
Valine (mg)
(%RDI)
1034
(57%)
384
(21%)
1162
(64%)
Arginine (mg) 1201
378
1514
Histidine (mg)
(%RDI)
591
(84%)
149
(21%)
747
(107%)
Alanine (mg) 1214
350
1424
Aspartic acid (mg) 2056
632
2133
Glutamic acid (mg) 2997
822
3516
Glycine (mg) 964
212
1425
Proline (mg) 710
251
1116
Serine (mg) 819
468
922
Hydroxyproline (mg) ~
~
246
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