CALORIC DENSITY
Egg, whole, raw, fresh
Mackerel, atlantic, raw
1.43
2.05
1123
15046
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 18g
Protein = 18g
Carbohydrates = 1g
Carbohydrates = 0g
Fat = 14g
Fat = 14g
Fiber = 0g
Fiber = 0g
Monounsaturated = 5g
Monounsaturated = 5g
Polyunsaturated = 2g
Polyunsaturated = 3g
Saturated Fat = 4g
Saturated Fat = 3g
Protein 18g 18g Carbohydrate 1g 0g Fiber 0g 0g Fat 14g 14g Monounsat. Fat 5g 14g Polyunsat. Fat 2g 3g Saturated Fat 4g 3g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 83%
Choline = 15%
Vitamin A = 31%
Vitamin A = 8%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 11%
Vitamin E = 12%
Vitamin K = 1%
Vitamin K = 6%
Choline 83% 15% Vitamin A 31% 8% Vitamin C 0% 1% Vitamin E 11% 12% Vitamin K 1% 6%
Egg have significantly more Vitamins A than mackerel. Egg are a good source of Vitamin A. Egg are a great source of Riboflavin, Pantothenic Acid, Vitamin B12, Phosphorus, Iron. Mackerel are a good source of Riboflavin, Vitamin B6, Magnesium, Phosphorus, Iron. Mackerel are a great source of Niacin. Mackerel are an excellent source of Vitamin B12.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 10%
Vitamin B1 = 17%
Vitamin B2 = 61%
Vitamin B2 = 28%
Vitamin B3 = 1%
Vitamin B3 = 74%
Vitamin B5 = 40%
Vitamin B5 = 17%
Vitamin B6 = 18%
Vitamin B6 = 35%
Vitamin B12 = 90%
Vitamin B12 = 425%
Vitamin B1 10% 17% Vitamin B2 61% 28% Vitamin B3 1% 74% Vitamin B5 40% 17% Vitamin B6 18% 35% Vitamin B12 90% 425%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 13%
Sodium = 6%
Potassium = 5%
Potassium = 9%
Calcium = 15%
Calcium = 2%
Magnesium = 5%
Magnesium = 21%
Phosphorus = 46%
Phosphorus = 37%
Iron = 43%
Iron = 27%
Manganese = 2%
Manganese = 1%
Selenium = 99%
Selenium = 96%
Copper = 14%
Copper = 7%
Zinc = 17%
Zinc = 7%
Sodium 13% 6% Potasium 5% 9% Calcium 15% 2% Magnesium 5% 21% Phosphorus 46% 37% Iron 43% 27% Manganese 2% 1% Selenium 99% 96% Copper 14% 7% Zinc 17% 7%
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spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice winged bns yam yardlong beans yeast yellow mustard yellow snap beans zucchini select a food adzuki beans agave alfalfa seeds all-purpose flour almond butter almond milk almonds amaranth leaves anchovy apples applesauce apricots arrowhead artichokes arugula asian pears asparagus avocado oil avocados bacon bamboo shoots bananas barley barley flour or meal barley malt flr bass beans beef beer beet greens beets black beans black-eyed peas blackberries blue cheese blueberries bluefish bread breadnuttree seeds brick brie broccoli brown gravy brussel sprouts buckwheat bulgur burbot butter butterfish butternut squash cabbage camembert campbell company canola oil cantaloupe carambola caraway caribou carp carrot juice carrots cashew butter cashews cassava catfish cauliflower caviar celery chard cheddar cherries chestnuts chia seeds chicken chicken breast tenders chickpeas chiton chocolate cisco clam clementines cloudberries cockles cocoa cocoa mix coconut coconut milk coconut oil cod collards corn corn flr cornmeal crab cranberries cranberry cream cream cheese croaker croissants cucumber cusk dandelion greens dates dolphinfish dried apricots duck durian durum wheat eel egg egg white eggplant elderberries emu enchilada sauce fast foods fava beans feta cheese figs fireweed fish fish fillet flank steak flaxseeds flour garlic ginger ale goat cheese goose graham crackers granola grapefruit grapefruit juice grapes great northern beans greek yogurt green beans green peppers green tomatoes gruyere half and half 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pumpkin seed purslane quail quinces quinoa radishes raisins raspberries red peppers red wine reeses pieces relish ribs rice rice bran oil rice noodles romaine lettuce salmon salsa scallions seaweed semolina sesame flour sesame flr sesame meal sesame oil sesame sd krnls sesame seeds shrimp silk chai silk coffee silk mocha silk nog silk plus fiber silk plus for bone health silk unswtnd silk vanilla soy yogurt (family size) silk very vanilla sirloin skirt steak sorghum sorghum syrups sour cream soybean oil soybeans soymilk spaghetti spaghetti squash spelt spinach squab steak strawberries sugar sunfish sunflower oil sunflower seeds swamp cabbage sweet potato sweet potato leaves swiss cheese taco shells taro teff tilapia tomato sauce tomatoes tortilla tortilla chips triticale triticale flr tuna turkey turnips walnuts watercress watermelon waxgourd wheat wheat bran wheat flours wheat flr wheat germ wheat germ oil white beans white mushrooms white wine whole grain bread whole milk wild rice 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