Vitamin B1: 10% of daily value
Vitamin B2: 28% of daily value
Vitamin B5: 41% of daily value
Vitamin B6: 14% of daily value
Folate: 25% of daily value
Vitamin B12: 55% of daily value
Vitamin D: 18% of daily value
Choline: 101% of daily value
In contrast, the egg white offers limited nutrients:
Vitamin B1: 0%
Vitamin B2: 45%
Vitamin B5: 5%
Vitamin B6: 0%
Folate: 1%
Vitamin B12: 5%
Vitamin D: 0%
Choline: 0%
When you eat the whole egg, you get a more balanced intake of these nutrients. For example, the combined nutrients from the whole egg provide:
Vitamin B1: 10%
Vitamin B2: 73%
Vitamin B5: 46%
Vitamin B6: 14%
Folate: 26%
Vitamin B12: 60%
Vitamin D: 18%
Choline: Over 100% of daily value
Essential Amino Acids and Protein
Eggs are also a great source of protein, containing all nine essential amino acids that our bodies need. When you eat four eggs, you get about 51% of your daily protein needs. Here’s how the essential amino acids break down:
