Nutrition Comparison Tool
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Hard Boiled Eggs
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Whole Roasted Chicken (Meat and Skin)
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Cooked Wild Atlantic Salmon
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 8% DV 155 calories
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 12% DV 239 calories
  • Cooked Wild Atlantic Salmon 100 grams (x1) 9% DV 182 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 14% DV 10.6g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 17% DV 13.6g
  • Cooked Wild Atlantic Salmon 100 grams (x1) 10% DV 8.1g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 0% DV 1.1g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 100 grams (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 25% DV 12.6g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 55% DV 27.3g
  • Cooked Wild Atlantic Salmon 100 grams (x1) 51% DV 25.4g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 124% DV 373mg
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 29% DV 88mg
  • Cooked Wild Atlantic Salmon 100 grams (x1) 24% DV 71mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 16% DV 3.3g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 19% DV 3.8g
  • Cooked Wild Atlantic Salmon 100 grams (x1) 6% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 0% DV 0g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 100 grams (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 2% DV 1.1g
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 0% DV 0g
  • Cooked Wild Atlantic Salmon 100 grams (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 7% DV 1.2mg
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 7% DV 1.3mg
  • Cooked Wild Atlantic Salmon 100 grams (x1) 6% DV 1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 4% DV 50mg
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 1% DV 15mg
  • Cooked Wild Atlantic Salmon 100 grams (x1) 1% DV 15mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Hard Boiled Eggs 100 grams (x1) 3% DV 126mg
  • Whole Roasted Chicken (Meat and Skin) 100 grams (x1) 5% DV 223mg
  • Cooked Wild Atlantic Salmon 100 grams (x1) 13% DV 628mg
Comparison Table

Table Legend

  1. Hard Boiled Eggs
  2. Whole Roasted Chicken (Meat and Skin)
  3. Cooked Wild Atlantic Salmon
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 100 100 100
Calories
(%DV)		 155
(8%)		 239
(12%)		 182
(9%)
Fat (g)
(%DV)		 10.6
(14%)		 13.6
(17%)		 8.1
(10%)
Protein (g)
(%DV)		 12.6
(25%)		 27.3
(55%)		 25.4
(51%)
Carbohydrate (g)
(%DV)		 1.1
(0%)		 0
(0%)		 0
(0%)
Sugars (g)
(%DV)		 1.1
(2%)		 0
(0%)		 --
(--%)
Fiber (g)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Cholesterol (mg)
(%DV)		 373
(124%)		 88
(29%)		 71
(24%)
Saturated Fats (g)
(%DV)		 3.3
(16%)		 3.8
(19%)		 1.3
(6%)
Net-Carbs (g) 1.1
0
0
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 100 100 100
Calcium (mg)
(%DV)		 50
(4%)		 15
(1%)		 15
(1%)
Iron, Fe (mg)
(%DV)		 1.2
(7%)		 1.3
(7%)		 1
(6%)
Potassium, K (mg)
(%DV)		 126
(3%)		 223
(5%)		 628
(13%)
Magnesium (mg)
(%DV)		 10
(2%)		 23
(5%)		 37
(9%)
Phosphorus, P (mg)
(%DV)		 172
(14%)		 182
(15%)		 256
(20%)
Sodium (mg)
(%DV)		 124
(5%)		 82
(3%)		 56
(2%)
Zinc, Zn (mg)
(%DV)		 1.1
(10%)		 1.9
(18%)		 0.82
(7%)
Copper, Cu (mg)
(%DV)		 0.01
(1%)		 0.07
(7%)		 0.32
(36%)
Manganese (mg)
(%DV)		 0.03
(1%)		 0.02
(1%)		 0.02
(1%)
Selenium, Se (mcg)
(%DV)		 30.8
(56%)		 23.9
(43%)		 46.8
(85%)
Fluoride, F (mcg)
(%AI)		 4.8
(0%)		 14.7
(0%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 61
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 100 100 100
Vitamin A, RAE (mcg)
(%DV)		 149
(17%)		 48
(5%)		 13
(1%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.07
(6%)		 0.06
(5%)		 0.28
(23%)
Riboflavin (B2) (mg)
(%DV)		 0.51
(39%)		 0.17
(13%)		 0.49
(37%)
Niacin (B3) (mg)
(%DV)		 0.06
(0%)		 8.5
(53%)		 10.1
(63%)
Vitamin B5 (PA) (mg)
(%DV)		 1.4
(28%)		 1
(21%)		 1.9
(38%)
Vitamin B6 (mg)
(%DV)		 0.12
(7%)		 0.4
(24%)		 0.94
(56%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 44
(11%)		 5
(1%)		 29
(7%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 44
(11%)		 5
(1%)		 29
(7%)
Folate DFE (mcg)
(%)		 44
(11%)		 5
(1%)		 29
(7%)
Choline (mg)
(%DV)		 293.8
(53%)		 65.9
(12%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 1.1
(46%)		 0.3
(13%)		 3.1
(127%)
Retinol (mcg) 148
48
13
Carotene, beta (mcg)
(%RDA)		 11
(0%)		 0
(0%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 10
(0%)		 0
(0%)		 --
(--%)
Vitamin A, IU (IU) 520 161 44
Lycopene (mcg) 0
0
--
Lut + Zeaxanthin (mcg) 353
0
--
Vitamin E (mg)
(%DV)		 1
(7%)		 0.27
(2%)		 --
(--%)
Vitamin D (mcg)
(%DV)		 2.2
(11%)		 0
(0%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) 2.2
0
--
Vitamin D (IU)
(%DV)		 87
(11%)		 2
(0%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 0.3
(0%)		 2.4
(2%)		 --
(--%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 100 100 100
Water (g) 74.6
59.5
59.6
Ash (g) 1
0.92
3
Alcohol (g) 0
0
--
Caffeine (mg) 0
0
--
Theobromine (mg) 0
0
--
PRAL score 8.96
14.61
7.52
  Carbohydrates
Food # 1 2 3
Weight (g) 100 100 100
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) 100 100 100
Monounsaturated Fats (g) 4.077
5.34
2.697
Polyunsaturated Fats (g) 1.414
2.97
3.256
Omega 3s (g)
(%AI)		 0.035
(2%)		 0.11
(7%)		 2.208
(138%)
Omega 6s (g)
(%AI)		 1.188
(7%)		 2.57
(15%)		 0.22
(1%)
Omega 3 to Omega 6 Ratio 0.03
0.04
10.04
Omega 6 to Omega 3 Ratio 33.94
23.36
0.1
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.005
0.01
0.411
Docosapentaenoic Acid (DPA) (g) 0
0.02
0.368
Docosahexaenoic Acid (DHA) (g) 0.038
0.04
1.429
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
--
Caproic (6:0) (g) 0
0
--
Caprylic Acid (8:0) (g) 0.003
0
--
Capric Acid (10:0) (g) 0.003
0
--
Lauric Acid (12:0) (g) 0.003
0.02
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.035
0.11
0.176
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 2.349
2.78
0.81
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.828
0.77
0.272
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.31
0.73
0.322
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 3.725
4.4
1.732
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.03
0.13
0.286
Docosenoic Acid (22:1) (g) 0.003
0
0.358
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.188
2.57
0.22
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.035
0.11
0.378
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0.106
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0.149
0.11
0.342
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
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) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 100 100 100
Essential  
Histidine (mg)
(%RDI)		 298
(43%)		 802
(115%)		 749
(107%)
Isoleucine (mg)
(%RDI)		 686
(49%)		 1362
(97%)		 1172
(84%)
Leucine (mg)
(%RDI)		 1075
(39%)		 1986
(73%)		 2067
(76%)
Lysine (mg)
(%RDI)		 904
(43%)		 2223
(106%)		 2336
(111%)
Methionine (mg)
(%RDI)		 392
(54%)		 726
(100%)		 753
(103%)
Phenylalanine (mg)
(%RDI)		 668
(76%)		 1061
(121%)		 993
(113%)
Threonine (mg)
(%RDI)		 604
(58%)		 1128
(107%)		 1115
(106%)
Tryptophan (mg)
(%RDI)		 153
(55%)		 305
(109%)		 285
(102%)
Valine (mg)
(%RDI)		 767
(42%)		 1325
(73%)		 1310
(72%)
Conditional  
Arginine (mg) 755
1711
1522
Cystine (mg)
(%RDI)		 292
(102%)		 364
(127%)		 273
(95%)
Glycine (mg) 423
1764
1221
Proline (mg) 501
1322
899
Tyrosine (mg)
(%RDI)		 513
(59%)		 879
(100%)		 859
(98%)
Non-Essential  
Alanine (mg) 700
1591
1538
Aspartic acid (mg) 1264
2434
2605
Betaine (mg) 0.6
6
--
Glutamic acid (mg) 1644
3991
3797
Hydroxyproline (mg) --
--
--
Serine (mg) 936
963
1038
Data Source
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.
Whole Roasted Chicken (Meat and Skin)
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Wild Atlantic Salmon
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.