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

Beef, chuck, blade roast, separable lean only, trimmed to 1/2" fat, prime, raw
» Beef Products

Nutrient Amount per 453.6g Proximates Water 304.46 g Energy 921 kcal Energy 3851 kj Protein » 87.32 g Essential amino acids Tryptophan 0.980 g Threonine 3.815 g Isoleucine 3.924 g Leucine 6.904 g Lysine 7.267 g Methionine 2.236 g Phenylalanine 3.411 g Valine 4.246 g Histidine 2.989 g Non-essential amino acids Cystine 0.980 g Tyrosine 2.935 g Arginine 5.520 g Alanine 5.266 g Aspartic acid 7.979 g Glutamic acid 13.118 g Glycine 4.763 g Proline 3.856 g Serine 3.338 g Total lipid (fat) » 60.83 g Fatty acids, total saturated » 24.041 g 10:0, Decanoic, Capric 0.045 g 12:0, Dodecanoic, Lauric 0.045 g 14:0, Tetradecanoic, Myristic 1.678 g 16:0, Hexadecanoic, Palmitic 13.608 g 18:0, Octadecanoic, Stearic 7.530 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 28.305 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 2.223 g 18:1 undifferentiated, Octadecenoic, Oleic 24.767 g 20:1, Eicosenoic, Gadoleic 0.091 g Fatty acids, total polyunsaturated » 2.268 g 18:2 undifferentiated, Octadecadienoic, Linoleic 1.860 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.091 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.227 g Cholesterol 295 mg Ash 4.31 g Minerals Calcium, Ca 45 mg Iron, Fe 10.61 mg Magnesium, Mg 91 mg Phosphorus, P 835 mg Potassium, K 1447 mg Sodium, Na 349 mg Zinc, Zn 26.81 mg Copper, Cu 0.372 mg Manganese, Mn 0.064 mg Selenium, Se 75.3 mcg Vitamins Vitamin B1 (Thiamin) 0.490 mg Vitamin B2 (Riboflavin) 0.862 mg Niacin 10.700 mg Pantothenic acid 1.465 mg Vitamin B-6 1.814 mg Folate, total 27 mcg Folate, food 27 mcg Folate, DFE 27 mcg Vitamin B-12 17.46 mcg

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