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Egg

Egg

Description

Eggs, most commonly the ova of hens. They are an excellent source of complete protein, pantothenic acid, and biotin; they are also a moderate to very good source of vitamin A, vitamin D, vitamin E, vitamin K, and riboflavin.

Whole eggs are also a highly concentrated source of saturated fatty acids and cholesterol. For this reason, it is considered healthful for most persons to limit their consumption of eggs to three per week.

It should also be noted eggs generally should not be eaten raw. Raw egg white contains a protein known as avidin, which combines with biotin and prevents it from being absorbed.

Caloric Content

1 2 3
Calories: 79 83 79
Protein:6.075.376.07 gm
Carbohydrates: .6 .53 .60 gm
Fiber: 0 0 0 gm
Total fats:5.586.415.58 gm
Saturated fats:1.672.411.67 gm
Unsaturated fats:2.953.102.95 gm
Cholesterol: 274 246 274 mg



1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams

4 5
Calories: 79 95
Protein:6.045.96 gm
Carbohydrates: .601.37 gm
Fiber: 0 0 gm
Total fats:5.557.08 gm
Saturated fats:1.672.82 gm
Unsaturated fats:2.943.31 gm
Cholesterol: 273 248 mg



4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams

Vitamin Content

1 2 3
Vitamin A: 260 286 260
Thiamine:.044.033.037
Vitamin B-2: .15.126.143
Vitamin B-6: .06.050.057
Vitamin B-12:.773.581.657
Biotin: 11 - -
Niacin:.031.026.030
Pantothenic Acid:.864.763.864
Folic acid: 32 22 24
Vitamin C: 0 0 0
Vitamin E: .57 - -



1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams

                 4         5         USRDA

Vitamin A:         259         311        5000 IU
Thiamine:        .035        .039         1.7 mg
Vitamin B-2:        .127        .156         1.7 mg
Vitamin B-6:        .051        .058         2.0 mg
Vitamin B-12:        .616        .638         6 mcg
Biotin:                 -         -          300 mcg
Niacin:                .026        .042         20 mg
Pantothenic Acid:        .860        .819         10 mg
Folic acid:         24         22         400 mcg
Vitamin C:         0         .13         60 mg
Vitamin E:         -         -         30 IU

4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams

Mineral Content

1 2 3
Calcium: 28 26 28
Copper: .1 - -
Iron:1.04 .921.04
Magnesium: 6 5 6
Manganese:.029 - -
Phosphorus: 90 80 90
Potassium: 65 58 65
Selenium: 3.2 - -
Sodium: 69144 69
Zinc: .72 .64 .72



1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams

4 5 USRDA
Calcium: 28 471000 mg
Copper: - - 2 mg
Iron: 1.04 .93 18 mg
Magnesium: 6 8 400 mg
Manganese: - - n/a mg
Phosphorus: 90 971000 mg
Potassium: 65 85 n/a mg
Selenium: - - n/a mcg
Sodium: 146155 n/a mg
Zinc: .72 .70 15 mg



4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams

Amino Acid Content

1 2 3
Tryptophan:.097.086.097 gm
Threonine: .298.264.298 gm
Isoleucine:.380.336.380 gm
Leucine:.533.472.533 gm
Lysine:.41.363.410 gm
Methionine:.196.174.196 gm
Cysteine:.145.128.145 gm
Phenylalanine:.343.303.343 gm
Tyrosine:.253.224.253 gm
Valine: .437.387.437 gm
Arginine:.388.344.388 gm
Histidine:.147.130.147 gm
Alanine:.354.314.354 gm
Aspartic acid:.602.533.602 gm
Glutamic acid:.773.684.773 gm
Glycine:.202.179.202 gm
Proline:.241.213.241 gm
Serine:.461.408.461 gm



1. Raw - 1 large, 50 grams
2. Fried - 1 egg, 46 grams
3. Hard-Boiled - 1 egg, 50 grams

4 5
Tryptophan:.097.094 gm
Threonine:.297.290 gm
Isoleucine:.378.372 gm
Leucine:.531.565 gm
Lysine:.408.410 gm
Methionine:.195.188 gm
Cysteine:.144.133 gm
Phenylalanine:.341.332 gm
Tyrosine:.251.252 gm



4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams

4 5
Valine:.435.426 gm
Arginine:.387.364 gm
Histidine:.146.146 gm
Alanine:.353.334 gm
Aspartic acid:.600.577 gm
Glutamic acid:.770.810 gm
Glycine:.201.191 gm
Proline:.240.271 gm
Serine:.459.440 gm



4. Poached - 1 egg, 50 grams
5. Scrambled - 1 egg, 64 grams

References

Kreutner, Patricia A. Nutrition In Perspective. Prentice-Hall: Englewood Cliffs. 1980.

United States Department of Agriculture. Composition of Foods: Dairy Products And Eggs: Raw, Processed, Prepared. Washington D.C. 1976.

 


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