Raw Whole Egg vs Cooked Lentils

Food A

Raw Whole Egg

dairy-eggs

Food B

Cooked Lentils

legumes

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 143 — 116 — kcal
Protein 13
22%
9.0
16%
g
Total Fat 9.5 — 0.380 — g
Carbohydrate 0.720
1%
20
15%
g
Water 76 — 70 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
1.5
2%
mg
Thiamin (B1) 0.040
3%
0.169
14%
mg
Riboflavin (B2) 0.457
35%
0.073
6%
mg
Niacin (B3) 0.075
0%
1.1
7%
mg
Pantothenic Acid (B5) 1.5
31%
0.638
13%
mg
Vitamin B6 0.170
13%
0.178
14%
mg
Folate (DFE) 47
12%
181
45%
mcg
Vitamin B12 0.890
37%
0.000
0%
mcg
Choline 294
53%
33
6%
mg
Vitamin A (RAE) 160
18%
0.000
0%
mcg
Vitamin E 1.1
7%
0.110
1%
mg
Vitamin D (D2+D3) 2.0
13%
0.000
0%
mcg
Vitamin K 0.300
0%
1.7
1%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 56
6%
19
2%
mg
Iron 1.8
22%
3.3
42%
mg
Magnesium 12
3%
36
9%
mg
Phosphorus 198
28%
180
26%
mg
Potassium 138
4%
369
11%
mg
Sodium 142 — 2.0 — mg
Zinc 1.3
12%
1.3
12%
mg
Copper 0.072
8%
0.251
28%
mg
Manganese 0.028
1%
0.494
21%
mg
Selenium 31
56%
2.8
5%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.038 — 0.000 — g
Monounsaturated Fat 3.7 — 0.064 — g
Polyunsaturated Fat 1.9 — 0.175 — g
Cholesterol 372 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
7.9
21%
g
Lactose 0.000 — — — g
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