Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Poached Eggs
      ×
      Avocados
      ×
      Bread Whole Wheat Toasted
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 4% DV 72 calories
      • Avocados 1 avocado, ns as to florida or california (x1) 16% DV 322 calories
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 5% DV 91 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 6% DV 4.7g
      • Avocados 1 avocado, ns as to florida or california (x1) 38% DV 29.5g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 2% DV 1.3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0.36g
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 17.1g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 6% DV 15.5g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 13% DV 6.3g
      • Avocados 1 avocado, ns as to florida or california (x1) 8% DV 4g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 9% DV 4.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 62% DV 185mg
      • Avocados 1 avocado, ns as to florida or california (x1) 0% DV 0mg
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 8% DV 1.6g
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 4.3g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 1% DV 0.26g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0g
      • Avocados 1 avocado, ns as to florida or california (x1) 48% DV 13.5g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 8% DV 2.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 0% DV 0.19g
      • Avocados 1 avocado, ns as to florida or california (x1) 3% DV 1.3g
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 3% DV 1.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 5% DV 0.88mg
      • Avocados 1 avocado, ns as to florida or california (x1) 6% DV 1.1mg
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 5% DV 0.89mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 2% DV 28mg
      • Avocados 1 avocado, ns as to florida or california (x1) 2% DV 24.1mg
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 4% DV 58.4mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Poached Eggs 1 large (x1) 1% DV 69mg
      • Avocados 1 avocado, ns as to florida or california (x1) 21% DV 974.9mg
      • Bread Whole Wheat Toasted 1 medium or regular slice (x1) 2% DV 92.1mg
      Comparison Table

      Table Legend

      1. Poached Eggs
      2. Avocados
      3. Bread Whole Wheat Toasted
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 50 201 33
      Calories
      (%DV)      		 72
      (4%)      		 322
      (16%)      		 91
      (5%)
      Fat (g)
      (%DV)      		 4.7
      (6%)      		 29.5
      (38%)      		 1.3
      (2%)
      Protein (g)
      (%DV)      		 6.3
      (13%)      		 4
      (8%)      		 4.5
      (9%)
      Carbohydrate (g)
      (%DV)      		 0.36
      (0%)      		 17.1
      (6%)      		 15.5
      (6%)
      Sugars (g)
      (%DV)      		 0.19
      (0%)      		 1.3
      (3%)      		 1.6
      (3%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 13.5
      (48%)      		 2.2
      (8%)
      Cholesterol (mg)
      (%DV)      		 185
      (62%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 1.6
      (8%)      		 4.3
      (21%)      		 0.26
      (1%)
      Net-Carbs (g) 0.36
      		3.7
      		13.3
      Trans Fatty Acids (g) 0.02
      		0
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 50 201 33
      Calcium (mg)
      (%DV)      		 28
      (2%)      		 24.1
      (2%)      		 58.4
      (4%)
      Iron, Fe (mg)
      (%DV)      		 0.88
      (5%)      		 1.1
      (6%)      		 0.89
      (5%)
      Potassium, K (mg)
      (%DV)      		 69
      (1%)      		 974.9
      (21%)      		 92.1
      (2%)
      Magnesium (mg)
      (%DV)      		 6
      (1%)      		 58.3
      (14%)      		 27.1
      (6%)
      Phosphorus, P (mg)
      (%DV)      		 98.5
      (8%)      		 104.5
      (8%)      		 76.9
      (6%)
      Sodium (mg)
      (%DV)      		 148.5
      (6%)      		 14.1
      (1%)      		 165
      (7%)
      Zinc, Zn (mg)
      (%DV)      		 0.65
      (6%)      		 1.3
      (12%)      		 0.64
      (6%)
      Copper, Cu (mg)
      (%DV)      		 0.04
      (4%)      		 0.38
      (42%)      		 0.08
      (9%)
      Manganese (mg)
      (%DV)      		 0.01
      (1%)      		 0.29
      (12%)      		 --
      (--%)
      Selenium, Se (mcg)
      (%DV)      		 15.3
      (28%)      		 0.8
      (1%)      		 9.3
      (17%)
      Fluoride, F (mcg)
      (%AI)      		 0.55
      (0%)      		 14.1
      (0%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		0.4
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 50 201 33
      Vitamin A, RAE (mcg)
      (%DV)      		 80
      (9%)      		 14.1
      (2%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 20.1
      (22%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.02
      (1%)      		 0.13
      (11%)      		 0.11
      (10%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.19
      (15%)      		 0.26
      (20%)      		 0.06
      (5%)
      Niacin (B3) (mg)
      (%DV)      		 0.03
      (0%)      		 3.5
      (22%)      		 1.6
      (10%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.76
      (15%)      		 2.8
      (56%)      		 --
      (--%)
      Vitamin B6 (mg)
      (%DV)      		 0.07
      (4%)      		 0.52
      (30%)      		 0.08
      (5%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 17.5
      (4%)      		 162.8
      (41%)      		 12.9
      (3%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 17.5
      (4%)      		 162.8
      (41%)      		 12.9
      (3%)
      Folate DFE (mcg)
      (%)      		 17.5
      (4%)      		 162.8
      (41%)      		 12.9
      (3%)
      Choline (mg)
      (%DV)      		 117.1
      (21%)      		 28.5
      (5%)      		 9.9
      (2%)
      Vitamin B12 (mcg)
      (%DV)      		 0.36
      (15%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 79.5
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 124.6
      (1%)      		 0.66
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 48.2
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 4.5
      (0%)      		 56.3
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 269 293.5 --
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 250.5
      		544.7
      		30
      Vitamin E (mg)
      (%DV)      		 0.52
      (3%)      		 4.2
      (28%)      		 0.2
      (1%)
      Vitamin D (mcg)
      (%DV)      		 1
      (5%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 1
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 41
      (5%)      		 0
      (0%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 0.15
      (0%)      		 42.2
      (35%)      		 2.8
      (2%)
      Vitamin K1 (mcg) 0.05
      		0
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 50 201 33
      Water (g) 37.9
      		147.2
      		10.9
      Ash (g) 0.73
      		3
      		--
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score 4.73
      		-16.58
      		1.64
        Carbohydrates
      Food # 1 2 3
      Weight (g) 50 201 33
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		0.12
      		--
      Glucose (Dextrose) (g) 0.19
      		0.74
      		--
      Fructose (g) 0
      		0.24
      		--
      Lactose (g) 0
      		0
      		--
      Maltose (g) 0
      		0
      		--
      Galactose (g) 0
      		0.2
      		--
      Starch (g) --
      		0.22
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 50 201 33
      Monounsaturated Fats (g) 1.822
      		19.696
      		0.225
      Polyunsaturated Fats (g) 0.952
      		3.65
      		0.577
      Omega 3s (g)
      (%AI)      		 0.024
      (2%)      		 0.251
      (16%)      		 0.05
      (3%)
      Omega 6s (g)
      (%AI)      		 0.775
      (5%)      		 3.365
      (20%)      		 0.524
      (3%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.07
      		0.1
      Omega 6 to Omega 3 Ratio 32.27
      		13.39
      		10.39
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 0.223
      (14%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		0
      		0
      Docosapentaenoic Acid (DPA) (g) 0.004
      		0
      		0
      Docosahexaenoic Acid (DHA) (g) 0.029
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		0.03
      		--
      c-c-n6-Eicosadienoic Acid (g) 0.009
      		0
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.002
      		0
      		0
      Caproic (6:0) (g) 0
      		0
      		0
      Caprylic Acid (8:0) (g) 0.002
      		0.002
      		0.001
      Capric Acid (10:0) (g) 0.003
      		0
      		0.003
      Lauric Acid (12:0) (g) 0
      		0
      		0.004
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.017
      		0
      		0.003
      Pentadecanoic Acid (15:0) (g) 0.004
      		0
      		--
      Palmitic Acid (16:0) (g) 1.111
      		4.171
      		0.158
      Margaric Acid (17:0) (g) 0.011
      		0
      		--
      Stearic Acid (18:0) (g) 0.404
      		0.098
      		0.084
      Arachidic Acid (20:0) (g) 0.002
      		0
      		--
      Behenic Acid (22:0) (g) 0.002
      		0
      		--
      Lignoceric Acid (24:0) (g) 0
      		0
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.004
      		0
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		--
      Palmitoleic Acid (16:1) (g) 0.1
      		1.403
      		0.006
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0.006
      		0.02
      		--
      Oleic Acid (18:1) (g) 1.699
      		18.223
      		0.212
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.014
      		0.05
      		0.006
      Docosenoic Acid (22:1) (g) 0
      		0
      		0
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.775
      		3.365
      		0.524
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.024
      		0.251
      		0.05
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		0
      		0
      Eicosatrienoic Acid (20:3) (g) 0.012
      		0.032
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.094
      		0
      		0.001
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.007
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) 0
      		--
      		--
      Stigmasterol (g) --
      		0.004
      		--
      Campesterol (g) --
      		0.01
      		--
      Beta-sitosterol (g) --
      		0.153
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 50 201 33
      Essential  
      Histidine (mg)
      (%RDI)      		 154
      (22%)      		 98
      (14%)      		 --
      (--%)
      Isoleucine (mg)
      (%RDI)      		 335
      (24%)      		 169
      (12%)      		 --
      (--%)
      Leucine (mg)
      (%RDI)      		 541
      (20%)      		 287
      (11%)      		 --
      (--%)
      Lysine (mg)
      (%RDI)      		 455
      (22%)      		 265
      (13%)      		 --
      (--%)
      Methionine (mg)
      (%RDI)      		 189
      (26%)      		 76
      (10%)      		 --
      (--%)
      Phenylalanine (mg)
      (%RDI)      		 339
      (39%)      		 195
      (22%)      		 --
      (--%)
      Threonine (mg)
      (%RDI)      		 277
      (26%)      		 147
      (14%)      		 --
      (--%)
      Tryptophan (mg)
      (%RDI)      		 83
      (30%)      		 50
      (18%)      		 --
      (--%)
      Valine (mg)
      (%RDI)      		 428
      (23%)      		 215
      (12%)      		 --
      (--%)
      Conditional  
      Arginine (mg) 409
      		177
      		--
      Cystine (mg)
      (%RDI)      		 136
      (47%)      		 54
      (19%)      		 --
      (--%)
      Glycine (mg) 215
      		209
      		--
      Proline (mg) 255
      		197
      		--
      Tyrosine (mg)
      (%RDI)      		 249
      (28%)      		 98
      (11%)      		 --
      (--%)
      Non-Essential  
      Alanine (mg) 366
      		219
      		--
      Aspartic acid (mg) 662
      		474
      		--
      Betaine (mg) 0.15
      		1
      		--
      Glutamic acid (mg) 834
      		577
      		--
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 484
      		229
      		--
      Data Source
      Poached Eggs
      USDA Food Data Central Standard Release (Common)
      Avocados
      USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
      Bread Whole Wheat Toasted
      USDA Food Data Central FNDDSOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.