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Whole wheat bread has more iron, vitamins and dietary fiber than white bread

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised
» Beef Products

Nutrient Amount per 100g Proximates Water 49.35 g Energy 309 kcal Energy 1292 kj Protein » 30.20 g Essential amino acids Tryptophan 0.198 g Threonine 1.202 g Isoleucine 1.369 g Leucine 2.393 g Lysine 2.543 g Methionine 0.784 g Phenylalanine 1.188 g Valine 1.493 g Histidine 0.960 g Non-essential amino acids Cystine 0.388 g Tyrosine 0.959 g Arginine 1.946 g Alanine 1.829 g Aspartic acid 2.741 g Glutamic acid 4.517 g Glycine 1.832 g Proline 1.434 g Serine 1.185 g Hydroxyproline 0.317 g Total lipid (fat) » 19.93 g Fatty acids, total saturated » 7.902 g 10:0, Decanoic, Capric 0.056 g 12:0, Dodecanoic, Lauric 0.052 g 14:0, Tetradecanoic, Myristic 0.632 g 16:0, Hexadecanoic, Palmitic 4.843 g 18:0, Octadecanoic, Stearic 2.319 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 8.583 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.833 g 18:1 undifferentiated, Octadecenoic, Oleic 7.718 g 20:1, Eicosenoic, Gadoleic 0.032 g Fatty acids, total polyunsaturated » 0.737 g 18:2 undifferentiated, Octadecadienoic, Linoleic 0.495 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.217 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.024 g Cholesterol 82 mg Ash 0.93 g Minerals Calcium, Ca 16 mg Iron, Fe 2.61 mg Magnesium, Mg 20 mg Phosphorus, P 182 mg Potassium, K 241 mg Sodium, Na 49 mg Zinc, Zn 6.87 mg Copper, Cu 0.116 mg Manganese, Mn 0.010 mg Selenium, Se 27.8 mcg Fluoride, F 22.4 mcg Vitamins Vitamin B1 (Thiamin) 0.057 mg Vitamin B2 (Riboflavin) 0.193 mg Niacin 4.215 mg Pantothenic acid 0.595 mg Vitamin B-6 0.290 mg Folate, total 9 mcg Folate, food 9 mcg Folate, DFE 9 mcg Choline, total 115.0 mg Betaine 15.1 mg Vitamin B-12 2.46 mcg Vitamin E (alpha-tocopherol) 0.54 mg Vitamin K (phylloquinone) 1.9 mcg

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