Poached Egg vs Raw Spinach

Food A

Poached Egg

dairy-eggs

Food B

Raw Spinach

vegetables

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 143 — 23 — kcal
Protein 13
22%
2.9
5%
g
Total Fat 9.5 — 0.390 — g
Carbohydrate 0.710
1%
3.6
3%
g
Water 76 — 91 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
28
31%
mg
Thiamin (B1) 0.032
3%
0.078
7%
mg
Riboflavin (B2) 0.387
30%
0.189
15%
mg
Niacin (B3) 0.063
0%
0.724
5%
mg
Pantothenic Acid (B5) 1.5
31%
0.065
1%
mg
Vitamin B6 0.144
11%
0.195
15%
mg
Folate (DFE) 35
9%
194
49%
mcg
Vitamin B12 0.710
30%
0.000
0%
mcg
Choline 234
43%
19
4%
mg
Vitamin A (RAE) 160
18%
469
52%
mcg
Vitamin E 1.0
7%
2.0
14%
mg
Vitamin D (D2+D3) 2.0
13%
0.000
0%
mcg
Vitamin K 0.300
0%
483
402%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 56
6%
99
10%
mg
Iron 1.8
22%
2.7
34%
mg
Magnesium 12
3%
79
20%
mg
Phosphorus 197
28%
49
7%
mg
Potassium 138
4%
558
16%
mg
Sodium 297 — 79 — mg
Zinc 1.3
12%
0.530
5%
mg
Copper 0.072
8%
0.130
14%
mg
Manganese 0.028
1%
0.897
39%
mg
Selenium 31
56%
1.0
2%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.038 — 0.000 — g
Monounsaturated Fat 3.6 — 0.010 — g
Polyunsaturated Fat 1.9 — 0.165 — g
Cholesterol 370 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
2.2
6%
g
Lactose 0.000 — 0.100 — g
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