Raw Whole Egg vs Baked Sweet Potato

Food A

Raw Whole Egg

dairy-eggs

Food B

Baked Sweet Potato

vegetables

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

Macronutrients
Nutrient A % RDA B % RDA Unit
Energy 143 — 90 — kcal
Protein 13
22%
2.0
4%
g
Total Fat 9.5 — 0.150 — g
Carbohydrate 0.720
1%
21
16%
g
Water 76 — 76 — g
Vitamins
Nutrient A % RDA B % RDA Unit
Vitamin C 0.000
0%
20
22%
mg
Thiamin (B1) 0.040
3%
0.107
9%
mg
Riboflavin (B2) 0.457
35%
0.106
8%
mg
Niacin (B3) 0.075
0%
1.5
9%
mg
Pantothenic Acid (B5) 1.5
31%
0.884
18%
mg
Vitamin B6 0.170
13%
0.286
22%
mg
Folate (DFE) 47
12%
6.0
2%
mcg
Vitamin B12 0.890
37%
0.000
0%
mcg
Choline 294
53%
13
2%
mg
Vitamin A (RAE) 160
18%
961
107%
mcg
Vitamin E 1.1
7%
0.710
5%
mg
Vitamin D (D2+D3) 2.0
13%
0.000
0%
mcg
Vitamin K 0.300
0%
2.3
2%
mcg
Minerals
Nutrient A % RDA B % RDA Unit
Calcium 56
6%
38
4%
mg
Iron 1.8
22%
0.690
9%
mg
Magnesium 12
3%
27
7%
mg
Phosphorus 198
28%
54
8%
mg
Potassium 138
4%
475
14%
mg
Sodium 142 — 36 — mg
Zinc 1.3
12%
0.320
3%
mg
Copper 0.072
8%
0.161
18%
mg
Manganese 0.028
1%
0.497
22%
mg
Selenium 31
56%
0.200
0%
mcg
Fats
Nutrient A % RDA B % RDA Unit
Saturated Fat 0.038 — 0.000 — g
Monounsaturated Fat 3.7 — 0.002 — g
Polyunsaturated Fat 1.9 — 0.092 — g
Cholesterol 372 — 0.000 — mg
Carbohydrates & Fiber
Nutrient A % RDA B % RDA Unit
Dietary Fiber 0.000
0%
3.3
9%
g
Lactose 0.000 — 0.000 — g
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