so, with the eggs, the usda explicitly measured content in fried eggs. it measured raw eggs separately. and, while the numbers are roughly consistent [again: there's going to be error, here], it's leading me to the conclusion that it's measuring 46 g worth of cooked egg as a "large egg", rather than the result of cooking a 46 g raw egg. when you adjust for shell weight v the increased weight of fried v raw eggs, the fact that the fried egg comes in a little higher is likely a consequence of that difference. it also means that their large eggs are probably fairly small, and i'm seriously lowballing. i should probably weigh that more carefully when i get there. for now, i'll take the data at face value.

that said, if you want to get the most out of your eggs, you should cook them at low heat so you're not destroying the b vitamins.

the temperature where pantothenic acid becomes "highly unstable" is said, here, to be 120 degrees (celsius):

https://www.researchgate.net/publication/281276891_Thermal_degradation_kinetics_of_nicotinic_acid_pantothenic_acid_and_catechin_derived_from_Averrhoa_bilimbi_fruits

chitin requires very high temperature levels - 400 degrees celsius - to break down and release nutrients. frying it on your stove probably actually isn't even helping - that's as hot as a stove top gets, after lengthy pre-heating. 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4493705/

that's going to wipe out any b5.

mushrooms are useless. sorry.