Raw Whole Egg vs Raw Farmed Atlantic Salmon

Food A

Raw Whole Egg

dairy-eggs

Food B

Raw Farmed Atlantic Salmon

seafood

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 143 — 208 — kcal
Protein 13
22%
20
36%
g
Total Fat 9.5 — 13 — g
Carbohydrate 0.720
1%
0.000
0%
g
Water 76 — 65 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
3.9
4%
mg
Thiamin (B1) 0.040
3%
0.207
17%
mg
Riboflavin (B2) 0.457
35%
0.155
12%
mg
Niacin (B3) 0.075
0%
8.7
54%
mg
Pantothenic Acid (B5) 1.5
31%
1.5
31%
mg
Vitamin B6 0.170
13%
0.636
49%
mg
Folate (DFE) 47
12%
26
7%
mcg
Vitamin B12 0.890
37%
3.2
135%
mcg
Choline 294
53%
79
14%
mg
Vitamin A (RAE) 160
18%
58
6%
mcg
Vitamin E 1.1
7%
3.5
24%
mg
Vitamin D (D2+D3) 2.0
13%
11
73%
mcg
Vitamin K 0.300
0%
0.500
0%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 56
6%
9.0
1%
mg
Iron 1.8
22%
0.340
4%
mg
Magnesium 12
3%
27
7%
mg
Phosphorus 198
28%
240
34%
mg
Potassium 138
4%
363
11%
mg
Sodium 142 — 59 — mg
Zinc 1.3
12%
0.360
3%
mg
Copper 0.072
8%
0.045
5%
mg
Manganese 0.028
1%
0.011
0%
mg
Selenium 31
56%
24
44%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.038 — — — g
Monounsaturated Fat 3.7 — 3.8 — g
Polyunsaturated Fat 1.9 — 3.9 — g
Cholesterol 372 — 55 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
0.000
0%
g
Lactose 0.000 — — — g
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