鸡蛋，全蛋，煮熟，硬煮 vs 谷物，QUAKER，快速燕麦，干

鸡蛋，全蛋，煮熟，硬煮与谷物，QUAKER，快速燕麦，干的营养成分并排对比（每 100 克）。

鸡蛋，全蛋，煮熟，硬煮

卡路里: 155.0 kcal

卡路里: 371.0 kcal

对比
营养素	鸡蛋，全蛋，煮熟，硬煮	谷物，QUAKER，快速燕麦，干	差值
Energy(kcal)	155	371	+216.0
Energy (kJ)(kJ)	649	1552	+903.0
Water(g)	74.6	9.4	-65.2
Ash(g)	1.1	1.9	+0.8
Alcohol, ethyl(g)	0	0	+0.0
Protein(g)	12.6	13.7	+1.1
Total lipid (fat)(g)	10.6	6.9	-3.7
Fatty acids, total saturated(g)	3.3	1.1	-2.2
Fatty acids, total monounsaturated(g)	4.1	2	-2.1
Fatty acids, total polyunsaturated(g)	1.4	2.3	+0.9
Carbohydrate, by difference(g)	1.1	68.2	+67.1
Fiber, total dietary(g)	0	9.4	+9.4
Sugars, total(g)	1.1	1.4	+0.3
Cholesterol(mg)	373	0	-373.0
Calcium, Ca(mg)	50	47	-3.0
Iron, Fe(mg)	1.2	4.6	+3.5
Magnesium, Mg(mg)	10	270	+260.0
Phosphorus, P(mg)	172	458	+286.0
Potassium, K(mg)	126	358	+232.0
Zinc, Zn(mg)	1.1	3.2	+2.1
Copper, Cu(mg)	0	0.4	+0.4
Manganese, Mn(mg)	0	4.3	+4.3
Selenium, Se(µg)	30.8	28.9	-1.9
Sodium, Na(mg)	124	3	-121.0
Vitamin A, IU(IU)	520	0	-520.0
Vitamin A, RAE(µg)	149	0	-149.0
Retinol(µg)	148	0	-148.0
Vitamin C, total ascorbic acid(mg)	0	0	+0.0
Vitamin D(µg)	2.2	0	-2.2
Vitamin E (alpha-tocopherol)(mg)	1	0.4	-0.6
Thiamin(mg)	0.1	0.5	+0.5
Riboflavin(mg)	0.5	0.1	-0.4
Niacin(mg)	0.1	0.8	+0.8
Pantothenic acid(mg)	1.4	0.7	-0.7
Vitamin B-6(mg)	0.1	0.1	-0.0
Folate, total(µg)	44	32	-12.0
Vitamin B-12(µg)	1.1	0	-1.1
Vitamin K (phylloquinone)(µg)	0.3	2	+1.7
Caffeine(mg)	0	0	+0.0
Theobromine(mg)	0	0	+0.0
Lutein + zeaxanthin(µg)	353	180	-173.0

数据为 USDA 标准参考值（SR Legacy），每 100 克。两种食物按同一口径对比，差值列可直接阅读。