Poached Egg vs Raw Whole Egg

Food A

Poached Egg

dairy-eggs

Food B

Raw Whole Egg

dairy-eggs

All values per 100g · % RDA for adult male 19–30

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 143 — 143 — kcal
Protein 13
22%
13
22%
g
Total Fat 9.5 — 9.5 — g
Carbohydrate 0.710
1%
0.720
1%
g
Water 76 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
0.000
0%
mg
Thiamin (B1) 0.032
3%
0.040
3%
mg
Riboflavin (B2) 0.387
30%
0.457
35%
mg
Niacin (B3) 0.063
0%
0.075
0%
mg
Pantothenic Acid (B5) 1.5
31%
1.5
31%
mg
Vitamin B6 0.144
11%
0.170
13%
mg
Folate (DFE) 35
9%
47
12%
mcg
Vitamin B12 0.710
30%
0.890
37%
mcg
Choline 234
43%
294
53%
mg
Vitamin A (RAE) 160
18%
160
18%
mcg
Vitamin E 1.0
7%
1.1
7%
mg
Vitamin D (D2+D3) 2.0
13%
2.0
13%
mcg
Vitamin K 0.300
0%
0.300
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 56
6%
56
6%
mg
Iron 1.8
22%
1.8
22%
mg
Magnesium 12
3%
12
3%
mg
Phosphorus 197
28%
198
28%
mg
Potassium 138
4%
138
4%
mg
Sodium 297 — 142 — mg
Zinc 1.3
12%
1.3
12%
mg
Copper 0.072
8%
0.072
8%
mg
Manganese 0.028
1%
0.028
1%
mg
Selenium 31
56%
31
56%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.038 — 0.038 — g
Monounsaturated Fat 3.6 — 3.7 — g
Polyunsaturated Fat 1.9 — 1.9 — g
Cholesterol 370 — 372 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
0.000
0%
g
Lactose 0.000 — 0.000 — g
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