Nutrition Comparison Tool
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Baked Beans
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Toasted Whole Wheat Bread
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Hard Boiled Eggs
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Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 20% DV 392 calories
  • Toasted Whole Wheat Bread 1 slice (x1) 4% DV 77 calories
  • Hard Boiled Eggs 1 large (x1) 4% DV 78 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 17% DV 13g
  • Toasted Whole Wheat Bread 1 slice (x1) 1% DV 1g
  • Hard Boiled Eggs 1 large (x1) 7% DV 5.3g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 20% DV 54.7g
  • Toasted Whole Wheat Bread 1 slice (x1) 5% DV 12.8g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0.56g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 28% DV 14g
  • Toasted Whole Wheat Bread 1 slice (x1) 8% DV 4.1g
  • Hard Boiled Eggs 1 large (x1) 13% DV 6.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 4% DV 12.6mg
  • Toasted Whole Wheat Bread 1 slice (x1) 0% DV 0mg
  • Hard Boiled Eggs 1 large (x1) 62% DV 186.5mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 25% DV 4.9g
  • Toasted Whole Wheat Bread 1 slice (x1) 1% DV 0.23g
  • Hard Boiled Eggs 1 large (x1) 8% DV 1.6g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 50% DV 13.9g
  • Toasted Whole Wheat Bread 1 slice (x1) 7% DV 1.9g
  • Hard Boiled Eggs 1 large (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) --% DV --g
  • Toasted Whole Wheat Bread 1 slice (x1) 3% DV 1.4g
  • Hard Boiled Eggs 1 large (x1) 1% DV 0.56g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 28% DV 5mg
  • Toasted Whole Wheat Bread 1 slice (x1) 4% DV 0.74mg
  • Hard Boiled Eggs 1 large (x1) 3% DV 0.6mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 12% DV 154.3mg
  • Toasted Whole Wheat Bread 1 slice (x1) 3% DV 32.5mg
  • Hard Boiled Eggs 1 large (x1) 2% DV 25mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Baked Beans 1 cup (x1) 19% DV 905.7mg
  • Toasted Whole Wheat Bread 1 slice (x1) 2% DV 81.5mg
  • Hard Boiled Eggs 1 large (x1) 1% DV 63mg
Comparison Table

Table Legend

  1. Baked Beans
  2. Toasted Whole Wheat Bread
  3. Hard Boiled Eggs
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 253 25 50
Calories
(%DV)		 392
(20%)		 77
(4%)		 78
(4%)
Fat (g)
(%DV)		 13
(17%)		 1
(1%)		 5.3
(7%)
Protein (g)
(%DV)		 14
(28%)		 4.1
(8%)		 6.3
(13%)
Carbohydrate (g)
(%DV)		 54.7
(20%)		 12.8
(5%)		 0.56
(0%)
Sugars (g)
(%DV)		 --
(--%)		 1.4
(3%)		 0.56
(1%)
Fiber (g)
(%DV)		 13.9
(50%)		 1.9
(7%)		 0
(0%)
Cholesterol (mg)
(%DV)		 12.6
(4%)		 0
(0%)		 186.5
(62%)
Saturated Fats (g)
(%DV)		 4.9
(25%)		 0.23
(1%)		 1.6
(8%)
Net-Carbs (g) 40.8
10.9
0.56
Trans Fatty Acids (g) 0
0.26
--
  Minerals
Food # 1 2 3
Weight (g) 253 25 50
Calcium (mg)
(%DV)		 154.3
(12%)		 32.5
(3%)		 25
(2%)
Iron, Fe (mg)
(%DV)		 5
(28%)		 0.74
(4%)		 0.6
(3%)
Potassium, K (mg)
(%DV)		 905.7
(19%)		 81.5
(2%)		 63
(1%)
Magnesium (mg)
(%DV)		 108.8
(26%)		 24.8
(6%)		 5
(1%)
Phosphorus, P (mg)
(%DV)		 275.8
(22%)		 75.8
(6%)		 86
(7%)
Sodium (mg)
(%DV)		 1067.7
(44%)		 141.3
(6%)		 62
(3%)
Zinc, Zn (mg)
(%DV)		 1.8
(17%)		 0.54
(5%)		 0.53
(5%)
Copper, Cu (mg)
(%DV)		 0.4
(45%)		 0.17
(19%)		 0.01
(1%)
Manganese (mg)
(%DV)		 0.65
(28%)		 0.64
(28%)		 0.01
(1%)
Selenium, Se (mcg)
(%DV)		 14.4
(26%)		 13.2
(24%)		 15.4
(28%)
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) 253 25 50
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 74.5
(8%)
Vitamin C (mg)
(%DV)		 2.8
(3%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.34
(29%)		 0.09
(8%)		 0.03
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.12
(10%)		 0.07
(5%)		 0.26
(20%)
Niacin (B3) (mg)
(%DV)		 1
(6%)		 1.4
(9%)		 0.03
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.39
(8%)		 0.18
(4%)		 0.7
(14%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.06
(3%)		 0.06
(4%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 121.4
(30%)		 13
(3%)		 22
(6%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 121.4
(30%)		 13
(3%)		 22
(6%)
Folate DFE (mcg)
(%)		 121.4
(30%)		 13
(3%)		 22
(6%)
Choline (mg)
(%DV)		 --
(--%)		 8.5
(2%)		 146.9
(27%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0.56
(23%)
Retinol (mcg) 0
0
74
Carotene, beta (mcg)
(%RDA)		 --
(--%)		 0.5
(0%)		 5.5
(0%)
Carotene, alpha (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 --
(--%)		 0
(0%)		 5
(0%)
Vitamin A, IU (IU) 0 1 260
Lycopene (mcg) --
0
0
Lut + Zeaxanthin (mcg) --
22.3
176.5
Vitamin E (mg)
(%DV)		 --
(--%)		 0.16
(1%)		 0.52
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 1.1
(6%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
1.1
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 43.5
(5%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 2.3
(2%)		 0.15
(0%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 253 25 50
Water (g) 164.9
6.1
37.3
Ash (g) 6
1
0.54
Alcohol (g) --
0
0
Caffeine (mg) --
0
0
Theobromine (mg) --
0
0
PRAL score -6.91
2
4.48
  Carbohydrates
Food # 1 2 3
Weight (g) 253 25 50
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) 253 25 50
Monounsaturated Fats (g) 5.396
0.493
2.039
Polyunsaturated Fats (g) 1.872
0.185
0.707
Omega 3s (g)
(%AI)		 0.372
(23%)		 0.008
(0%)		 0.018
(1%)
Omega 6s (g)
(%AI)		 1.5
(9%)		 0.177
(1%)		 0.594
(3%)
Omega 3 to Omega 6 Ratio 0.25
0.04
0.03
Omega 6 to Omega 3 Ratio 4.03
22.87
33.94
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) --
0
0.003
Docosapentaenoic Acid (DPA) (g) --
0
0
Docosahexaenoic Acid (DHA) (g) --
0
0.019
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) --
0.002
0.002
Capric Acid (10:0) (g) 0.013
0
0.002
Lauric Acid (12:0) (g) 0.023
0
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.154
0.001
0.018
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 3.104
0.124
1.175
Margaric Acid (17:0) (g) --
0.001
--
Stearic Acid (18:0) (g) 1.601
0.097
0.414
Arachidic Acid (20:0) (g) --
0.003
--
Behenic Acid (22:0) (g) --
0.003
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.316
0.003
0.155
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 4.941
0.49
1.863
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.116
0
0.015
Docosenoic Acid (22:1) (g) --
0
0.002
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.5
0.177
0.594
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.372
0.008
0.018
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) --
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) --
0
0.075
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) 253 25 50
Essential  
Histidine (mg)
(%RDI)		 387
(55%)		 38
(5%)		 149
(21%)
Isoleucine (mg)
(%RDI)		 612
(44%)		 61
(4%)		 343
(25%)
Leucine (mg)
(%RDI)		 1083
(40%)		 111
(4%)		 538
(20%)
Lysine (mg)
(%RDI)		 959
(46%)		 46
(2%)		 452
(22%)
Methionine (mg)
(%RDI)		 218
(30%)		 25
(3%)		 196
(27%)
Phenylalanine (mg)
(%RDI)		 726
(83%)		 77
(9%)		 334
(38%)
Threonine (mg)
(%RDI)		 577
(55%)		 47
(5%)		 302
(29%)
Tryptophan (mg)
(%RDI)		 170
(61%)		 25
(9%)		 77
(27%)
Valine (mg)
(%RDI)		 713
(39%)		 74
(4%)		 384
(21%)
Conditional  
Arginine (mg) 901
77
378
Cystine (mg)
(%RDI)		 157
(55%)		 38
(13%)		 146
(51%)
Glycine (mg) 587
66
212
Proline (mg) 605
169
251
Tyrosine (mg)
(%RDI)		 392
(45%)		 48
(5%)		 257
(29%)
Non-Essential  
Alanine (mg) 597
59
350
Aspartic acid (mg) 1612
85
632
Betaine (mg) --
--
0.3
Glutamic acid (mg) 2128
514
822
Hydroxyproline (mg) --
--
--
Serine (mg) 729
77
468
Data Source
Baked Beans
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Toasted Whole Wheat Bread
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Hard Boiled Eggs
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.