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

Beef, chuck, mock tender steak, separable lean and fat, trimmed to 1/4" fat, USDA choice, raw
» Beef Products

Nutrient Amount per 453.6g Proximates Water 333.53 g Energy 517 kcal Energy 2173 kj Protein » 85.69 g Essential amino acids Tryptophan 0.925 g Threonine 3.960 g Isoleucine 4.423 g Leucine 7.575 g Lysine 8.038 g Methionine 2.431 g Phenylalanine 3.715 g Valine 4.631 g Histidine 2.762 g Non-essential amino acids Cystine 0.921 g Tyrosine 3.139 g Arginine 5.774 g Alanine 5.180 g Aspartic acid 8.541 g Glutamic acid 13.735 g Glycine 4.073 g Proline 3.624 g Serine 3.438 g Hydroxyproline 0.395 g Total lipid (fat) » 16.96 g Fatty acids, total saturated » 6.051 g 14:0, Tetradecanoic, Myristic 0.286 g 16:0, Hexadecanoic, Palmitic 3.583 g 18:0, Octadecanoic, Stearic 2.177 g Fatty acids, total unsaturated » Fatty acids, total monounsaturated » 9.095 g 14:1, Tetradecenoic, Myristoleic 0.136 g 16:1 undifferentiated, Hexadecenoic, Palmitoleic 0.431 g 18:1 undifferentiated, Octadecenoic, Oleic 8.528 g Fatty acids, total polyunsaturated » 1.510 g 18:2 undifferentiated, Octadecadienoic, Linoleic 1.139 g 18:3 undifferentiated, Octadecatrienoic, Linolenic 0.141 g 20:4 undifferentiated, Eicosatetraenoic, Arachidonic 0.227 g Cholesterol 245 mg Ash 4.99 g Minerals Calcium, Ca 27 mg Iron, Fe 11.43 mg Magnesium, Mg 95 mg Phosphorus, P 934 mg Potassium, K 1869 mg Sodium, Na 376 mg Zinc, Zn 21.00 mg Copper, Cu 0.435 mg Selenium, Se 90.7 mcg Vitamins Vitamin B1 (Thiamin) 0.522 mg Vitamin B2 (Riboflavin) 0.848 mg Niacin 15.032 mg Vitamin B-6 1.774 mg Folate, total 32 mcg Folate, food 32 mcg Folate, DFE 32 mcg Vitamin B-12 14.02 mcg Vitamin E (alpha-tocopherol) 0.59 mg

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