Скачать или смотреть रोज 2 अण्डे खाने से क्या होगा| benifits of eating 2 egg daily | bodybuilder diet egg

रोज 2 अण्डे खाने से क्या होगा| benifits of eating 2 egg daily | bodybuilder diet egg

50-gram (1.8 oz) medium/large chicken egg provides approximately 70 kilocalories (290 kJ) of food energy and 6 grams of protein.[45][46]

Eggs (boiled) supply several vitamins and minerals as significant amounts of the Daily Value (DV), including vitamin A (19 percent DV), riboflavin (42 percent DV), pantothenic acid (28 percent DV), vitamin B12 (46 percent DV), choline (60 percent DV), phosphorus (25 percent DV), zinc (11 percent DV) and vitamin D (15 percent DV). Cooking methods affect the nutritional values of eggs.

The diet of laying hens also may affect the nutritional quality of eggs. For instance, chicken eggs that are especially high in omega-3 fatty acids are produced by feeding hens a diet containing polyunsaturated fats from sources such as fish oil, chia seeds, or flaxseeds.[47] Pasture-raised free-range hens, which forage for their own food, also produce eggs that are relatively enriched in omega-3 fatty acids when compared to those of cage-raised chickens.[48][49]

A 2010 USDA study determined there were no significant differences of macronutrients in various chicken eggs.[50]

Cooked eggs are easier to digest than raw eggs,[51] as well as having a lower risk of

Chicken egg
whole, hard-boiled
Nutritional value per 100 g (3.5 oz)
Energy
647 kJ (155 kcal)
Carbohydrates
1.12 g
Fat
10.6 g
Protein
12.6 g
Tryptophan
0.153 g
Threonine
0.604 g
Isoleucine
0.686 g
Leucine
1.075 g
Lysine
0.904 g
Methionine
0.392 g
Cystine
0.292 g
Phenylalanine
0.668 g
Tyrosine
0.513 g
Valine
0.767 g
Arginine
0.755 g
Histidine
0.298 g
Alanine
0.700 g
Aspartic acid
1.264 g
Glutamic acid
1.644 g
Glycine
0.423 g
Proline
0.501 g
Serine
0.936 g
Vitamins
Quantity%DV†
Vitamin A equiv.
19%149 μg
Thiamine (B1)
6%0.066 mg
Riboflavin (B2)
42%0.5 mg
Niacin (B3)
0%0.064 mg
Pantothenic acid (B5)
28%1.4 mg
Vitamin B6
9%0.121 mg
Folate (B9)
11%44 μg
Vitamin B12
46%1.11 μg
Choline
60%294 mg
Vitamin D
15%87 IU
Vitamin E
7%1.03 mg
Vitamin K
0%0.3 μg
Minerals
Quantity%DV†
Calcium
5%50 mg
Iron
9%1.2 mg
Magnesium
3%10 mg
Phosphorus
25%172 mg
Potassium
3%126 mg
Sodium
8%124 mg
Zinc
11%1.0 mg
Other constituents
Quantity
Water
75 g
Cholesterol
373 mg




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